Oats & other whole grains improve cardiovascular health

July, 2017
  • Long-known to lower LDL cholesteral, a new study shows oats also impact other markers that may be better measures of cardiovascular risk for those with diabetes or metabolic syndrome.
  • An experimental study shows that whole grain foods significantly lower blood pressure compared to eating the equivalent refined grain foods.
  • A review of population studies shows that the more whole grains you eat, the lower your risk of cardiovascular disease.

Eating oats lowers cholesterol on 3 markers

It’s long been known that eating oats can lower cholesterol levels, but the research focus has been on the effect on LDL cholesterol. However, there is growing evidence that two other markers provide an even more accurate assessment of cardiovascular risk:

  • non-HDL cholesterol (total cholesterol minus HDL cholesterol)
  • apolipoprotein B (apoB) — a lipoprotein that carries LDL cholesterol through the blood.

This is especially true for people with metabolic syndrome and Type 2 diabetes, since they typically don't have elevated LDL cholesterol levels.

In light of this, it’s good to see a review and meta-analysis of 58 clinical trials has concluded that eating oat fibre can reduce all three markers.

The reason is thought to lie in beta-glucan, a viscous soluble fibre, for which oats are a rich source. Oat bran contains twice as much as oat meal.

The review found that overall, LDL cholesterol was reduced by 4.2%, non-HDL cholesterol by 4.8% and apoB by 2.3%.

https://www.eurekalert.org/pub_releases/2016-10/smh-rse100616.php

Whole grain diet reduces cardiovascular disease risk

A study involving 33 overweight and obese adults who followed a whole grain diet for eight weeks and a refined grain diet during another eight week period, found that those on the whole grain diet saw a more than three-fold improvement in diastolic blood pressure compared to the refined grain diet.

This improvement equates to reducing the risk of death from heart disease by almost one-third, and the risk of death from a stroke by two-fifths.

Participants were under 50. Before age 50, an elevated diastolic blood pressure is associated with increased cardiovascular disease risk (diastolic is the bottom number, when you’re given a blood pressure reading).

Overall, there were substantial reductions in body weight, fat loss, systolic blood pressure, total cholesterol, and LDL cholesterol during both diet periods, but these differences were due to the people changing their normal dietary habits to carefully controlled diets. The order of diets was randomized, and there was a ten week period between them. The 33 participants included 6 men and 27 women.

The finding is supported by a meta-analysis of 45 different population studies that investigated whole grain intake in relation to risk of future illness or death due to specific causes. The review found that eating three more portions of whole grain foods a day was associated with a lower risk for all cardiovascular diseases and for dying of cancer, diabetes, and respiratory and infectious diseases. Three servings would be, say, two slices of whole-grain bread and one bowl of whole-grain cereal.

The benefits were dose-dependent, with the lowest risk found among those with the highest intake of whole-grain products: 7 to 7 ½ servings of whole grain products a day. This corresponds to 210-225 grams of whole grain products in fresh weight and about 70-75 grams of whole grains in dry weight.

https://www.eurekalert.org/pub_releases/2016-10/cc-ccs101816.php

http://www.eurekalert.org/pub_releases/2016-06/nuos-sso061516.php

Ho, H., Sievenpiper, J., Zurbau, A., Blanco Mejia, S., Jovanovski, E., Au-Yeung, F., . . . Vuksan, V. (2016). The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: A systematic review and meta-analysis of randomised-controlled trials. British Journal of Nutrition, 116(8), 1369-1382. doi:10.1017/S000711451600341X

Kirwan, J. P., Malin, S. K., Scelsi, A. R., Kullman, E. L., Navaneethan, S. D., Pagadala, M. R., … Ross, A. B. (2016). A Whole-Grain Diet Reduces Cardiovascular Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial. The Journal of Nutrition, 146(11), 2244–2251. https://doi.org/10.3945/jn.116.230508

Aune Dagfinn, Keum NaNa, Giovannucci Edward, Fadnes Lars T, Boffetta Paolo, Greenwood Darren C et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies BMJ 2016; 353 :i2716 http://www.bmj.com/content/353/bmj.i2716

Related News

Dietary choline linked to reduced dementia risk & better cognition

A mouse study has found that canola oil in the diet was associated with worsened memory, worsened learning ability, and weight gain in Alzheimer's mice.

A Finnish study involving over 1000 older adults suggests that a counselling program can prevent cognitive decline even among those with the Alzheimer’s gene.

A pilot study involving 106 participants of the Rush Memory and Aging Project who had experienced a stroke followed participants for an average of 5.9 years, testing their cognitive function and monitoring their eating habits using food journals.

A small study involving 50 younger adults (18-35; average age 24) has found that those with a higher BMI performed significantly worse on a computerised memory test called the “Treasure Hunt Task”.

Another study adds to the growing evidence that a Mediterranean diet is good for the aging brain.

A two-year study which involved metabolic testing of 50 people, suggests that Alzheimer's disease consists of three distinct subtypes, each one of which may need to be treated differently. The finding may help explain why it has been so hard to find effective treatments for the disease.

More evidence for the benefits of the Mediterranean diet for fighting age-related cognitive decline comes from a large 5-year study. The study involved 960 older adults, whose cognitive change was assessed over 4.7 years.

Glucose levels linked to cognitive decline in those with

Data from the population-based Finnish Cardiovascular Risk Factors, Aging and Incidence of Dementia (CAIDE) study has revealed that healthy dietary choices in midlife may prevent dementia in later years. Out of 2,000 participants, 1,449 took part in the follow-up.

Pages

Subscribe to Latest newsSubscribe to Latest newsSubscribe to Latest health newsSubscribe to Latest news
Error | About memory

Error

The website encountered an unexpected error. Please try again later.