From oats to walnuts, a handful of everyday foods are stepping up to the plate when it comes to battling unhealthy cholesterol. By: Maureen Callahan, MS, RD
Photo: Randy Mayor
Of all the whole grains, oats sport the highest amount of soluble fiber. And studies show that just five to 10 grams of this soluble fiber can lower both total cholesterol and LDL or “bad” cholesterol. Does it matter what type of oats you eat? Probably not when it comes to soluble fiber. But steel cut oats have the lowest glycemic index because they’re processed the least. Like dry cereals made with oats or oat bran? Read the label carefully since some provide as much fiber as oatmeal and other have nary a whiff.
How much is good? 1/3 cup of dry oats offers up 1.4 grams of soluble fiber, a good start toward a daily goal of five to 10 grams.