Oat beta-glucan and garlic are both useful in promoting heart health, new research shows. More than 40 human studies have shown that oat beta-gluten can lower total and LDL cholesterol levels by up to 23%.
A University of Minnesota study set out to examine the effects of oat beta-glucan consumption in people with high cholesterol levels. Researchers randomly assigned 75 such individuals to receive six grams per day of concentrated oat beta-glucan, a fermentable fibre, or the same dose of dextrose as a control.
After six weeks, the oat beta-glucan group had significantly reduced total and LDL ("bad") cholesterol levels, and the LDL cholesterol reduction was greater than the change in the control group. "Thus, a practical dose of beta-glucan can significantly lower serum lipids in a high-risk population…," the researchers concluded.
Based on its capacity to ferment in a model intestinal fermentation system, oat beta-glucan may improve colon health, too, they added.
A study from Iran, meanwhile, points to garlic as an aid to heart health. In this study, 30 people with blood cholesterol higher than 245 mg/dl consumed five grams of raw garlic twice a day for 42 days. The researchers concluded that garlic consumption can decrease blood fat levels enough to warrant use in mild cases or when patients can’t tolerate drugs.
They added, however, that garlic can’t serve as the primary treatment for excess levels of fats in the blood, a condition often associated with increased risk of heart attack and stroke.
To avoid "garlic breath," some people prefer taking odourless garlic tablets or capsules.
Sources: Nutr J. 2007 Mar 26;6:6; Pak J Pharm Sci. 2006 Oct;19(4):295-8