Whether you prefer to prepare a bowl of hot water oatmeal in the morning or do overnight oats the night before you go to work, one thing is for sure: oatmeal is one of the healthiest foods you can eat for breakfast.
From reducing inflammation and managing blood sugar to promoting gut health and supporting weight management, this fiber-rich, vitamin-packed superfood boasts a multitude of health benefits. And one of its biggest selling points is its ability to help reduce the risk of heart disease.
Interestingly, due to the strong research results, Quaker Oats made history in 1997 being oats the first food to withstand the FDA Heart Healthy Distinction on your label.
Here’s how oatmeal can improve your heart health, and for more healthy eating news, check out the Top 9 Oatmeal Recipes for a Longer Life.
How Oatmeal Affects Your Heart Health
It’s no secret that high cholesterol can increase your risk of heart disease. That’s where the oatmeal works its magic.
oatmeal has a Soluble fiber called beta glucanwhich It has been shown to lower total and LDL (“bad”) cholesterol levels. In fact, according to a study published in nutrientsParticipants who consumed three grams of beta-glucan per day for eight weeks lowered their LDL cholesterol by 15% and lowered their total cholesterol by nearly 9%.
While the soluble fiber reduces cholesterol absorption joining LDL cholesterol and remove it from your bodyoatmeal can too prevent oxidation of LDL cholesterol. This process occurs when LDL cholesterol interacts with free radicals, which can cause inflammation of the arteries, tissue damage, and an increased risk of heart attack and stroke.
Also, oatmeal is packed with heart-healthy vitamins and minerals, such as vitamin E, copper, magnesium and potassium. As a bonus, they are also the only food source that contains avenanthramides—a group of antioxidants that may protect against heart disease.
How to get the most out of oatmeal
Oatmeal is a nutrient-rich blank canvas unto itself, so adding it to it makes all the difference in the quality of your breakfast bowl. prepackaged oatmeal with artificial flavors and sweeteners are of low nutritional value. And piling on sweet toppings like brown sugar, chocolate chips, and dried fruit You’re not doing your health any favors, either. These can increase inflammationincrease blood sugar level and cause weight gain.
However, eating oatmeal alone won’t do much good either. Since oatmeal is low in calories and fat, eat it without ingredients it will probably leave you feeling dissatisfied.
To step up your oatmeal game, consider adding fresh fruit, nuts, seeds, nut butter, spices, or even an egg. Not only will this enhance the flavor of the oatmeal, but it will also give you a burst of nutrition. For more inspiration on how to make a heart-healthy bowl of oatmeal, check out the The 5 Best Oat Habits for Your Heart, Dietitians Say.
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brianna ruback
Brianna is an editorial assistant on Eat This, Not That! She attended Ithaca College, where she graduated with a bachelor’s degree in Journalism and a minor in Communication Studies. read more
