Whether you like to make a glass of warm oatmeal in the morning or overnight oatmeal at night before going to work, there is one thing for sure. Oatmeal is one of the healthiest foods you can eat for breakfast.
From reducing inflammation and controlling blood sugar to promoting intestinal health and supporting weight management, this high-fiber, vitamin-rich superfood boasts many health benefits. And one of its biggest selling points is its ability to help reduce the risk of heart disease.
Interestingly, strong research has made Quaker Oats a history in 1997, making oats the first food product. FDA’s healthy distinction between hearts On that label.
Here’s how oatmeal promotes heart health: For healthier diet news, see 9 Best Oatmeal Recipes for Longevity.
How Oatmeal Affects Heart Health
It is a well-known fact that high cholesterol can increase the risk of heart disease. There, oatmeal casts magic.
Oats have a water-soluble fiber called Beta glucan, Has been shown to lower both total cholesterol and LDL (“bad”) cholesterol levels.In fact, according to a study published in NutrientsParticipants who took 3 grams of beta-glucan per day for 8 weeks reduced LDL cholesterol by 15% and total cholesterol by almost 9%.
Soluble fiber reduces cholesterol absorption by binding to LDL cholesterol and get rid of it from your body, Oats may also prevent the oxidation of LDL cholesterol. This process occurs when LDL cholesterol interacts with free radicals. Free radicals can cause inflammation of the arteries, tissue damage, and an increased risk of heart attack and stroke.
In addition, oats are packed with heart-healthy vitamins and minerals such as vitamin E, copper, magnesium, and potassium. As an additional bonus, it is also the only food source that contains avenanthramide. This is a group of antioxidants that may protect against heart disease.
How to get the most out of oatmeal
Since oats are themselves a nutrient-rich blank canvas, the add-in makes all the difference in the quality of the breakfast bowl. Packaged oatmeal with artificial flavors and sweeteners is less nutritious. Also, adding toppings such as brown sugar, chocolate chips, and dried fruits does not have a positive effect on your health. These can increase inflammation, spike blood sugar levels, and cause weight gain.
However, eating plain oatmeal is also not very effective. Oatmeal is low in calories and fat, so eating it without toppings can be frustrating.
To enhance your oatmeal game, consider adding fresh fruits, nuts, seeds, nut butter, spices, and even eggs. This will not only enhance the flavor of the oats, but will also give you a burst of nutrition. For more information on how to prepare a bowl of healthy oatmeal for your heart, check out the five best oatmeal habits for your heart, according to a nutritionist.
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Brianna Rubuck
Brianna is Eat This, Not That! Editing assistant. She attended Ithaca College and graduated with a bachelor’s degree in journalism and a minor in communication studies.read more
