Oats and barley contain soluble fiber called beta-glucans, which can help lower cholesterol levels. Beta-glucans form a gel in the gut, which helps prevent cholesterol from being absorbed into the body.
A bowl of porridge made with 40g of oats provides approximately 1.4g of beta-glucans. The British Heart Foundation (BHF) suggests consuming two to three servings of oat or barley foods daily to help maintain healthy cholesterol levels.
Studies indicate that daily consumption of oat beta-glucan can reduce LDL cholesterol levels. Incorporate porridge or muesli with oats for breakfast, and consider oatcakes instead of wheat-based crackers for lunch. You can also use pearl barley in soups and risotto as a rice alternative.