Having oatmeal for breakfast gives you the energy and nutrients your body needs to face the day. It is also good at managing levels of “bad” cholesterol (LDL) and improving your heart health.
In this article, we’ll tell you why you should add it to your diet if you have elevated triglyceride levels.
Oatmeal and cholesterol
This delicious grain – which goes well with milk, juice, and in baked goods – contains a great amount of soluble fiber that reduces “bad cholesterol.”
While fiber is found in other foods like apples, beans, or apricots, the highest concentration is found in oats.
Therefore, daily consumption lowers levels of cholesterol in your blood. Plus, this comes along with other benefits: it supports your heart and improves your circulatory system.
It contains other nutrients, too:
- Saponin helps fiber get rid of cholesterol.
- Avenanthramide does a lot for your cardiac health and prevents free radicals from accumulating (the main cause of arteriosclerosis) thanks to its antioxidant powers.
But how does oatmeal affect cholesterol?
- The process goes like this: the soluble fiber (beta-glucan) inhibits the absorption rate of fat in the intestinal tract.
- This way, it doesn’t reach your blood and stay in your body.
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Should you eat oats by themselves, or as an ingredient?
This is a common question that many people who want to use oats to lower their cholesterol ask.
It’s important to know that not all products that contain this grain will help you reach your goal.
- For example, oatmeal cookies you get at the store also contain sugar and fat which can worsen your situation.
- The same sort of thing happens with flavored instant oatmeal packs you find marketed to children. Be careful, because these are often very high in sugar.
Other products with oat flour or oats are advisable, as long as they don’t include other ingredients that are harmful to your health, since they can help keep your cholesterol levels balanced.
- Cereal bars with oats, honey, and fruit are becoming popular and can be useful. Having one mid-morning or for a snack gives you the fuel you need to get through your day.
It also helps balance blood sugar levels, helping keep your appetite under control so you don’t end up eating just anything.
- In addition, the best option for many people is oat flour. You can also get instant or rolled oats. The proper amount in either case is a half cup for breakfast.
To increase its effectiveness, we recommend adding a tablespoon of linseed. If you want to improve the flavor and keep from getting bored with it, you can also add strawberries, blueberries, or raspberries.
- An oat smoothie for breakfast is also a great source of nutrients and helps reduce your cholesterol. You can make it with water or milk (reduced-fat is best).
It’s quite refreshing and filling.
Oats as part of a balanced diet
No matter how you have them, oats are a very tasty whole grain that goes well with all kinds of other foods. Try them with yogurt or orange juice in the morning, for example.
After they are harvested and cleaned, they’re cooked without removing the outer shell. This process means that nutrients and fiber are retained.
However, we can’t expect oats to do miracles all by themselves.
It’s important to eat a balanced diet and reduce your consumption of fat and sugar if you want to keep your cholesterol in line.
You should know that the levels of fat in your blood depend on many factors.
Besides your diet, they can accumulate due to a lack of exercise, stress, and a sedentary lifestyle. Therefore a bowl of oatmeal for breakfast isn’t enough, even though it can indeed help greatly.
“We recommend reading: The Top 3 Cereals and Grains for Weight Loss”
Oat water to reduce cholesterol
This great-tasting grain fits into many kinds of recipes. You can use it to bread meat or vegetables, in soups, sprinkled onto salads, or in sauces, etc.
And best of all is that if you choose to cook it, you can also use the cooking water!
Drinking oat water multiple times a week is an effective way to not only reduce cholesterol and triglycerides, but also blood sugar levels.
As if that weren’t enough, it’s also good for weight loss and preventing heart disease.
The cooking water from oats is high in beta-glucan, a soluble fiber that is great at improving intestinal movement.
If you want to lose weight, this drink is very good at preventing the “munchies” between meals because it’s filling and regulates your metabolism.
Thanks to its minerals, antioxidants, and vitamins, it prevents premature cell aging, improves physical performance, and keeps your body functioning properly.
- 1 cup of oats (105 g)
- 3 cups of water (750 ml)
Always use a ratio of 1:3 oats to water.
- Heat the water and once boiling, add the oats.
- Cook for a few minutes until they are tender.
- Strain and set the liquid aside.
- Once chilled, you can sweeten with vanilla or stevia and drink like you would water throughout the day.