Experts point toward a soluble fiber you can find in oats for its cholesterol-lowering properties called beta-glucan. As registered dietician Novella Lui explained, “Soluble fiber dissolves in water, turning into a gel and acting as a sponge that binds to cholesterol and fats and removing them from the blood stream to be excreted,” (via EatingWell). Further, beta-glucan is thought to alter your gut microbiome in such a way that it promotes removal of excess cholesterol via waste, per a 2019 study published in Frontiers in Nutrition, shedding light on the theory that your gut could be the secret to lowering high cholesterol.
Cholesterol readings measure the levels of low-density lipoprotein or LDL cholesterol (also known as “bad” cholesterol), triglycerides, and high-density lipoprotein or HDL cholesterol (“good” cholesterol) in the body. You want lower levels of the first two and a higher reading for the last. After eight weeks of consuming beta-glucan, both non-HDL cholesterol markers and total cholesterol saw significant decreases, per a 2020 study published in the journal Nutrients.
Cholesterol-related benefits aside, oats contain a whole host of vitamins and minerals that are good for your health. We’re talking manganese, phosphorous, copper, vitamin B1, iron, selenium, magnesium, and zinc. They’re also full of phytonutrients, which offer antioxidant and anti-inflammatory benefits.