The Surprising Grain that Lowers Cholesterol

When it comes to lowering cholesterol, oatmeal gets most of the glory, but other whole grains have cholesterol-lowering power, too. A new study found that eating barley lowers twotypes of bad cholesterol by an average of seven percent.

When it comes to lowering cholesterol, oatmeal gets most of the glory, but other whole grains have cholesterol-lowering power, too.

Wait a second. Two types of bad cholesterol? I grew up learning that there were just two types of cholesterol total: LDL (bad) and HDL (good). A doctor eventold me that I could remember which was which by pretendingthat the H in HDL stands for happy. While HDL cholesterol is good and LDL is bad, it turns out that this dichotomy oversimplifies the cholesterol equation.

To get your true bad cholesterol number, you subtract your HDL from your total cholesterol number, and that number doesn’t always equal your LDL cholesterol.LDL cholesterol is just part of what cardiologists call non-HDL cholesterol. Getting your total non-HDL cholesterol requires a special blood test. High non-HDL cholesterol paired with high triglycerides indicates a higher risk of heart attack.

Lowering your LDL cholesterol is good, but lowering your total non-HDL cholesterol is even better. The barley study from St. Michael’s Hospital found that people who ate barley had lower LDL and non-HDL cholesterol levels.

This isn’t the first study showing that barley is good for our cholesterol levels. Back in 2004, for example, a small-scale study found that barley lowered total cholesterol. What’s new in this study is the data about non-HDL cholesterol. These new findings justunderscore barley’s cholesterol-lowering benefits.

Researcher Dr. Vladimir Vuksan explained in a St. Michael’s press release about the study, “The findings are most important for populations at high risk for cardiovascular disease, such as Type 2 diabetics, who have normal levels of LDL cholesterol, but elevated levels of non-HDL or apo B. Barley has a lowering effect on the total bad cholesterol in these high-risk individuals, but can also benefit people without high cholesterol.”

Barley contains a specific type of soluble fiber called beta-glucan.The researchers found that eating between 6.5g and 6.9g ofbeta-glucan per day had a big impact on bothtypes of bad cholesterol in just four weeks. That’s kind of a lot ofcooked barley, though. A cup of cooked barley contains about2.5g ofbeta-glucan. To hit the 6.5-6.9g rance, you’d have to eat almostthree cups of barley a day or take a supplement.

Oatmeal and barley contain about the same amount of beta-glucan per serving, soyou can mix up your whole grains while still gettingthe cholesterol-lowering benefits. Barley contains more protein and total fiber than oats, though, and it has fewer calories per serving.

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Images via Thinkstock.

185 comments

William C
William C2 days ago

Thanks.

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W. C
W. C3 days ago

Thank you.

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Nellie K Adaba
Nellie K Adabaabout a year ago

I love barley, oatmeal, wheat, flax, and other grains.

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Sarah Hill
Sarah Hillabout a year ago

thanks

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Jim Ven
Jim Venabout a year ago

thanks for the article.

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Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

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Berny p.
Berny pabout a year ago

thanks

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mac C.
mac Cabout a year ago

I love my oatmeal, but will try Barley and mix it up throughout the week. Thanks!

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Virginia Belder
Virginia Belderabout a year ago

ty

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Elena Poensgen
Elena Poensgenabout a year ago

Thank you

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