The cholesterol-lowering power of oats

The best research linking oatmeal consumption and cholesterol levels shows a decline of about 10 milligrams per decilitre in LDL (bad) cholesterol - a decline that happens in conjunction with a daily serving of three quarter cup of quick or old-fashioned oats (as measured before cooking).

A standard serving, according to the label, starts with half a cup of oats, so the three quarter cup would be one and a half servings. This amount of oats - equivalent to three packets of instant oatmeal - provides three grams of soluble fibre.

Soluble fibre

Although oats' fibre (beta-glucan) is established as effective in lowering cholesterol, research also supports aiming for soluble fibre from a variety of sources, such as barley, legumes and many fruits. According to the National Cholesterol Education Program, increasing consumption of soluble fibre by five to 10 grams a day can decrease LDL cholesterol about five per cent. The programme's guidelines recommend aiming for a total of at least five to 10 grams of soluble fibre daily, and preferably 10 to 25 grams a day.

So if two or three bowls of oatmeal is unrealistic for you, you could reach the overall target by combining options. For example, you get 2 grams of soluble fibre from each half cup of oats (measured before cooking), two or three grams from each half cup of kidney beans or other legumes, and one or two grams from each piece of fruit or each half-cup of broccoli, carrots or some other vegetables.

Replace bacon

Your drop in cholesterol will likely also depend on what foods oatmeal replaces: If it means you're omitting some unhealthy foods like bacon and sausage or donuts, it may lead to a bigger change in blood cholesterol than if it replaces a generally healthy choice like a bowl of shredded wheat, according to the American Institute for Cancer Research.

Charlyn Fargo is a registered dietitian at Creators Syndicate; website: www.creators.com.