People love oatmeal — and for good reason! Not only is it delicious, it has been found to help regulate digestion, improve intestinal health, manage weight, and even improve heart health.
Oatmeal is already a great breakfast option for a healthy heart, but we wanted to find a way to make it even healthier!
“Oatmeal provides water-soluble fiber that helps lower cholesterol when taken regularly, but there are many ways to increase heart health value with selected toppings,” said Amy Goodson, MS, RD, CSSD. Says. LDAuthor of Sports nutrition playbook, And our members Medical Expert Committee..
This is what our professional dietitians say is the best oatmeal habit for your mind. Then check out these five easy ways to lower cholesterol for healthier heart tips.
One of the best heart-healthy toppings you can include in oatmeal is berries such as strawberries, blueberries, or raspberries.
“Berry is rich in water-soluble fiber and can help the heart by helping lower total and bad cholesterol,” says Goodson. “Berry is also high in antioxidants and helps buffer free radicals (or bad guys) that can damage cells in the body.”
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Incorporating a sufficient amount of healthy fat into your diet every day is a great way to care for your heart. You can do this with morning oatmeal if you choose the right ingredients.
“Nuts and seeds are full of monounsaturated and polyunsaturated fats that protect the heart,” says Goodson. “In particular, polyunsaturated fats in seeds such as walnuts, pumpkins, chia, flax, and hemp help buffer molecules that contribute to inflammation, so they play a role in reducing inflammation in the body. Add nuts and seeds to oatmeal Add crunchy, fullness, healthy fats and fibers. “
And if you’re looking for one of the biggest boosts in healthy fat, try walnuts in particular.
“Walnuts provide an excellent source of ALA (2.5 g / 1 oz), a plant-based omega 3 fatty acid,” said medical professional Lauren Manaker, MS, RDN, author. First Mom’s Pregnancy Cookbook When Increase male fertility.. Recent data published in Advances in nutrition Eating more plant-based omega 3 fatty acids has shown that eating more may be one way to combat the risk of developing deadly heart disease. “
Oatmeal is a delicious morning treat, but what if you didn’t have to limit oatmeal to breakfast alone?
“Many people only think about morning oatmeal, but you can mix things up and eat oatmeal energy bytes all day long,” says Goodson. “Chew energy based on oat wheat, add your favorite nut butter, honey, protein, or collagen powder, then add your favorite add-ins such as nuts, seeds, dried fruits, coconuts, and even dark chocolate chips. Add a heart-such a healthy ingredient can win snack time for your mental health. “
Some may only associate oatmeal with sweet ingredients, but nowadays many people make oatmeal delicious. If you’re going to eat delicious oatmeal, try throwing eggs on top to add nutrients.
“Eggs are recommended for healthy adults as part of a healthy eating pattern in the heart, according to the American Heart Association,” says Manaker. “In addition, eggs contain many vitamins and minerals for a healthy life, such as choline and iodine, which are also complete proteins. Infinitely versatile eggs are scrambled, boiled, and pouched. , Or fried and added on top of delicious oatmeal. Or just stir. Eggs in oatmeal are cooked and you can enjoy a nutritious breakfast right away. “
So, this may sound a little strange at first, but adding natural orange juice to oatmeal helps to care for your heart in a delicious way.
“Instead of using only water to make oatmeal, try a 50/50 mix of water and 100% orange juice,” says Manaker. “Adding orange juice gives oats a satisfying sweet flavor without the addition of sugar. In addition, our unique additions add nutrients such as potassium and vitamin C to support heart health in oat dishes. Is also related to the consumption of orange juice. As a result, both factors that can support heart health include lowering LDL cholesterol levels and anti-inflammatory effects. “
