Barley & Cholesterol
High cholesterol can increase an individual’s risk of heart attack and stroke. While there are prescription medications available to lower cholesterol levels, it is generally recommended for individuals to follow a well-balanced diet. What many people with high cholesterol may not know is that eating barley may help decrease cholesterol levels.
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The Facts
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According to the American Heart Association, foods high in soluble fiber help reduce cholesterol levels. Beta-glucan, which is a type of soluble fiber, is found in whole grains. Barley is a primary source of beta-glucan, which works to lower cholesterol by removing bile acids, which are used to digest fat that is produced by the liver from cholesterol. Ultimately, this means that diets higher in barley can help reduce cholesterol levels.
Types of Cholesterol
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Soluble fiber helps reduce both total cholesterol and low-density lipoprotein cholesterol levels. LDL cholesterol is generally referred to as "bad" cholesterol. By lowering total and LDL cholesterol levels, individuals can reduce their risk of heart disease. It is important to note that barley does not lower high-density lipoprotein cholesterol levels. This is a positive thing because HDL cholesterol is considered "good" cholesterol, as it helps prevent the clogging of arteries.
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Alternatives to Barley
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Barley does not play a primary role in American diets, as many do not care for it. There are several foods that are also high in soluble fiber that, like barley, can help lower cholesterol levels and prevent heart disease. According to the American Heart Association, foods that have high amounts of soluble fiber include citrus fruits, strawberries, apple pulp, oats, oatmeal, peas, beans and rice bran. Those who do not like barley may consider eating these foods instead.
Considerations
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Although barley is very beneficial for cholesterol because of its high soluble fiber levels, it is important to keep in mind that foods that consist of insoluble fiber are still necessary. Insoluble fiber helps ensure that the bowels are functioning properly. Foods which are high in insoluble fiber include turnips, carrots, cabbage, beets, cauliflower, wheat cereals, wheat bran, Brussels sprouts and apple skin, according to the American Heart Association. Avoid giving up these foods while trying to lower cholesterol.
Side Effects
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While barley can help lower cholesterol, it is important to note that there are some potential side effects associated with eating large quantities of this food. Participants in a study conducted by Kay Behall, an employee of the U.S. Department of Agriculture, experienced some unpleasant side effects. Those who followed diets with high levels of barley felt very full after their meals and were more likely to experience bloating or flatulence.
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References
- Web MD: Barley Helps Lower Cholesterol
- American Heart Association: Cholesterol, Fiber and Oat Bran
- U.S. Department of Agriculture: Barley Consumption Lowers Cholesterol in Men and Overweight Women
- Northwestern Health Sciences University: Barley Lowers Cholesterol
- Health Central: Barley Benefits: Increase Barley Intake to Promote Heart Health
- Photo Credit barley image by saied shahinkiya from Fotolia.com
