10 Oatmeal Recipes to Help Lower Cholesterol — Eat This Not That – Eat This, Not That
Oatmeal is one of the best cholesterol-lowering breakfast foods out there, mainly thanks to the health benefits that oats have to offer. In fact, eating a hearty bowl of oats may quite literally reduce LDL “bad” cholesterol and improve other markers of cardiovascular disease (CVD) risk, making it a cholesterol-improving superstar.
Among the sea of good-for-you nutrients that this dish provides–including B vitamins, iron, and magnesium–oats contain a unique soluble fiber called beta-glucans. This soluble fiber is associated with enhancing the removal of bile acids and cholesterol from the body, resulting in lowered cholesterol levels.
RELATED: The Best Breakfast Foods to Eat If You Have High Cholesterol, Say Dietitians
The evidence surrounding the benefit of oat beta-glucans on cholesterol is so strong that the US Food and Drug Administration (FDA) authorized the use of a heart health claim whenever oats are used in a food. Specifically, this health claim highlights how consuming at least 3 grams of beta-glucans every day may have cholesterol-lowering properties.
Bottom line? Oats are a powerhouse when it comes to supporting healthy cholesterol levels. And to make matters even better, you can add ingredients to your cozy bowl of oatmeal that complements the cholesterol-lowering benefits of the oats and make this dish even more heart-healthy.
From walnuts to blueberries to even interesting spices like turmeric, the oatmeal add-in options are endless. Among the sea of ingredient choices out there, here are 10 delicious ingredient combos to help get you going on your cholesterol-lowering journey. Read on, and for more on how to eat healthy, make sure to read up on these Surefire Ways to Lower Your Cholesterol, Say Dietitians.
Topping your oatmeal with walnuts and raisins may sound pretty basic, but there is something to this classic oat-topping combo when it comes to supporting healthy cholesterol levels.
In a recent study evaluating healthy elders, those who included a daily dose of walnuts in their diet (around 14-24 halves) experienced a reduction in about 4.3 milligrams per deciliter of LDL (“bad”) cholesterol reduction. Those with a diagnosis of high cholesterol experienced more benefits from the walnuts vs. those who had healthy cholesterol levels at the beginning of the study.
And raisins, being a natural source of fiber and potassium with no added sugars, is a natural choice when a little sweetness is needed along with cholesterol-lowering nutrients.
Topping your oatmeal with this classic duo may not be the most exciting choice, but it is effective and totally simple to do. And it may be the hack that your body needs to help …….