Studies have shown that foods that are high in soluble fiber, such as oatmeal, may help to lower LDL (bad) cholesterol without lowering HDL (good) cholesterol. Oat- meal is also an important source of glucose, which is what powers your brain. Recently, researchers at the University of South Australia found out that oats can hold off cognitive decline. That’s a good reason to eat oatmeal. Oat bran, which is bran that is removed from the whole oat, has similar benefits to oatmeal. You’ll find oat bran in the cereal aisle of the supermarket, alongside the oatmeal, and in health food stores. Try sprinkling oat bran on cereal and yogurt. Add it to toppings for fruit crisps and casseroles. Use it to coat chicken, lean meat, or fish before baking. Mix it into meatloaf or meatballs in place of some of the bread crumbs.
Whether you choose steel-cut oats (the most roughly cut and least processed), rolled oats (also called old-fashioned), or quick oats (also called instant), all three types of oats are effective at reducing cholesterol. To get your recommended daily 3 grams of soluble fiber, you’ll need to eat 2 ounces of oat bran (2/3 cup dry or about 11/2 cups cooked) or 3 ounces of oatmeal (1 cup dry or 2 cups cooked).