Stop bad cholesterol entering your bloodstream by drinking heart-friendly milk

Research suggests that a common breakfast beverage could be beneficial for those looking to reduce their cholesterol levels. Studies indicate that oat milk, a nutritious alternative to dairy milk, may assist in lowering cholesterol due to its high beta-glucan content.

Beta-glucan is a form of soluble fibre found in various sources such as cereals including oats, barley, rye, and wheat, as well as mushrooms, yeast, and algae. The specific type and quantity of beta-glucan can vary significantly depending on the source. In terms of oat milk, a single cup (240 ml) can contain up to 1.2 grams of beta-glucan.

Oat milk could play a crucial role in a heart-healthy diet. It's rich in beta-glucans, which form a gel-like substance in the digestive system. This gel can effectively prevent 'bad' cholesterol from being absorbed into the bloodstream, reports Surrey Live.

Studies suggest that regular consumption of oat milk can help lower LDL cholesterol levels, which are associated with an increased risk of heart disease. High levels of 'bad' cholesterol, also known as LDL (low-density lipoprotein), can lead to health complications as it contributes to the build-up of plaque within blood vessels, a condition known as atherosclerosis.

This plaque can constrict the arteries, and if it breaks free, it could lead to a blood clot, potentially causing a heart attack or stroke. Oat milk, being a plant-based milk, naturally contains no cholesterol.

Research involving 66 men with high cholesterol showed that drinking three cups (750 ml) of oat milk daily for five weeks led to a 3% reduction in total cholesterol and a 5% decrease in LDL cholesterol.

A review of 58 studies, mainly involving individuals with high cholesterol, found that consuming around 3.5 grams of beta-glucan daily over five to six weeks resulted in a 4% drop in LDL cholesterol and a 2% decrease in apolipoprotein B levels. Apolipoprotein B is the primary protein linked with LDL cholesterol and is reportedly a more accurate indicator of heart disease risk than LDL cholesterol alone.

A 2018 study published in Food and Function suggested that consuming oat-based beverages could result in a more sustained reduction in cholesterol levels compared to eating oats alone.

Oat milk not only aids in lowering cholesterol levels but also provides various other health benefits, including improved digestion, blood sugar management, and potential cancer prevention. The presence of beta-glucan in oat milk can slow down carbohydrate absorption, helping regulate blood sugar levels.

Oat milk is a rich source of B vitamins and often comes fortified with additional nutrients such as vitamin A, vitamin D, and calcium. It's packed with essential minerals like potassium, magnesium, and zinc, all crucial for maintaining robust bone health.

Compared to cow's milk, oat milk boasts a healthier fat composition, with lower levels of saturated fat. The high fibre content in oat milk promotes healthy digestion. Moreover, the fibre in oat milk can contribute to feelings of fullness, potentially aiding in weight management.

For those who are lactose intolerant or allergic to dairy, oat milk presents an excellent alternative. The production of oat milk requires significantly less water than traditional dairy farming, making it a more sustainable choice. Oat milk is often fortified with calcium and vitamin D, helping to meet daily nutritional needs.

However, there are some considerations to bear in mind. While oat milk offers numerous potential health benefits, it also has some downsides. Firstly, many sweetened or flavoured versions can contain high levels of added sugars, so opting for unsweetened varieties is recommended.

Excessive added sugar in your diet can have adverse health effects and counteract any cholesterol-lowering benefits. Incorporating oat milk into a balanced, heart-healthy diet is a wise move, as it should comprise a variety of fruits, vegetables, whole grains, and lean proteins.

It's crucial to consult your doctor before making any significant dietary changes, particularly if you're on medication. For personalised advice on managing cholesterol levels, it's recommended to consult a healthcare professional.

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Most oat milk available in shops isn't certified gluten-free, which could cause digestive problems for those with gluten sensitivities. If you're gluten intolerant, choose oat milk explicitly labelled as gluten-free, or consider making your own using gluten-free oats.

However, bear in mind that homemade oat milk usually lacks the added vitamins found in many commercial brands, making it less nutritious. Many oat milk brands are fortified with vitamins and minerals, enhancing their nutritional value. Compared to almond, soy, and cow's milk, oat milk generally has a higher calorie count, more carbohydrates, and increased fibre content.

Oat milk typically contains more added B vitamins than almond milk, which is richer in vitamin E. However, it provides less protein than both soy and dairy alternatives. Oat milk has a significantly lower protein content than cow's milk, which means it may not leave you feeling as full after consumption.

It's worth noting that oat milk typically comes with a heftier price tag than traditional cow's milk. If you're keen to give it a go without breaking the bank, whipping up a homemade batch is often a more cost-effective solution.

While oat milk is generally deemed safe for infants and children, it shouldn't be used as a substitute for breast milk or cow's milk due to its lack of essential nutrients required for healthy development. It's always advisable to seek advice from your child's GP before introducing any alternative milk options.