Cardiovascular disease takes the lives of over 17.9 million globally each year. According to the World Health Organization, these deaths are a result of Unhealthy choices of diet, tobacco consumption, inadequate exercise, and excess alcohol. While lifestyle changes, medication, and surgery offer some relief, research indicates that incorporating oats into meals may greatly assist in managing and avoiding risks. Renowned for their nutritional value, oats provide many benefits for heart health. This article explains the key reasons oats are a good choice for heart and overall health.
Lower Cholesterol Levels
As per the American Heart Association, eating soluble fiber like beta-glucan found in oats helps lower LDL cholesterol by binding to bile acids, which carry cholesterol through the digestive tract before being removed from the body. One study published in the Journal of Nutrition showed that eating only two servings of whole grain oat cereal every day significantly reduced total and LDL cholesterol levels. By incorporating oats in your meals regularly, you take a proactive step towards lessening hurtful cholesterol levels and promoting overall heart health.
Antioxidants traits
Oats also possess high levels of polyphenols, phytosterols, and avenanthramides, potent antioxidants that effectively combat chronic inflammation and protect cells from oxidative damage by free radicals. In particular, however, avenanthramides, which are contained in oats, have shown unique vasoprotective potentials, with the ability to reduce the proliferation of smooth muscle cells in blood vessels and to prevent the activation of platelets. Therefore, these compounds exhibit antiproliferative solid activity against certain cancerous cells, allowing them to be used as chemopreventive agents.
High Fiber Content
Fiber plays a great role in regulating bowel movements and helping lose weight. It makes you feel satiated or full, so you’ll not need food for several hours. When you eat less, the chances of consuming meals with high cholesterol levels are minimized. Besides feeling full for a long time, oats contain beta-glucan, which has already been clinically proven to help lower blood cholesterol levels. Studies also show fiber-rich diets might help prevent coronary artery disease and stroke.
Satiating Superpowers
Oatmeal’s low glycemic index (GI) makes it a good option for those looking for lasting energy all day instead of energy buzzes and subsequent crashes. Oats, specifically, have a minimally compromising impact on postprandial blood glucose spikes compared to other carbohydrate sources, the outcome being long-lasting satiety that does not affect cognitive performance or excessively increase insulin secretion. In addition, recent studies suggest that frequent consumption of oats helps promote healthy weight loss due to better appetite control and reduced caloric intake at subsequent meals.
Regulates Blood sugar levels
According to research, oats are helpful for individuals living with Type 2 diabetes. What happens is that high blood sugar levels linked with diabetes often lead to damaging blood vessels and nerves that control your heart. People living with diabetes are also likely to develop other issues that raise the risk of heart disease. Furthermore, high blood pressure causes a rise in the force of blood through your arteries, consequently damaging artery walls. This vascular destruction can occur even in asymptomatic patients, making it vital to monitor blood glucose levels regularly. Consuming oats regularly, therefore, will help lower blood sugar levels, ultimately reducing the risk of cardiovascular issues associated with Type 2 diabetes.
Breakfast Boost
Given their many health benefits, incorporating oats into your morning routine can be a powerful tool for cardiovascular wellness. Whether it’s slow oats cooked over low heat on the stove or quick prep using some instant varieties, this cereal is undoubtedly multipurpose; it’s flexible, adaptable, and capable of creating unique flavors to suit personal tastes. Top it off with some nuts, seeds, berries, or yogurt for maximum nutritional value to create a fantastic and rewarding meal. See our simple and nutritious recipe below!
Breakfast Recipe Tip!
Starting the day with a healthy breakfast is a great way to kick-start your metabolism and provide your body with the energy and nutrients it needs to power through the day. For those looking to improve their heart health, a breakfast made with oats, blueberries, and protein powder is an excellent choice.
Oats are a staple breakfast food that is packed with heart-healthy benefits. They contain soluble fiber, which helps to lower LDL cholesterol, the “bad” cholesterol that can contribute to heart disease. Oats also contain beta-glucan, a type of fiber that has been shown to reduce the risk of heart disease by reducing inflammation and improving blood
sugar control.
Blueberries are another excellent ingredient to include in a heart-healthy breakfast. These little berries are packed with antioxidants, including anthocyanins, which have been shown to improve heart health by reducing inflammation and improving blood vessel function.
Finally, adding protein powder to your breakfast can help keep you fuller for longer and provide your body with the nutrients it needs to build and repair tissues. Protein powder can also help lower blood pressure, another important factor in maintaining heart health.
So, how can you combine these three ingredients to create a delicious and heart-healthy breakfast? Here’s a recipe to get you started:
Heart-Healthy Oat and Blueberry Protein Bowl
Ingredients:
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40g rolled oats
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One cup of unsweetened almond milk / skim milk / water
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One scoop vanilla protein powder (whey/plant) – try a casein blend to help you feel full longer during your busy day!
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100g frozen/fresh blueberries
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One teaspoon of Ceylon cinnamon
Instructions:
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In a medium-sized saucepan, combine the rolled oats and almond milk. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oats are tender and the mixture has thickened. Alternatively, pop the oats in a microwave-safe container and heat for 2-3 minutes, carefully watching so they don’t spill over!
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Remove the oatmeal from the heat and stir in the protein powder until well combined.
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Pour the oatmeal into a bowl and top with the blueberries and a drizzle of honey.
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Enjoy your heart-healthy breakfast!
This oat and blueberry protein bowl is a great way to start your day with a heart-healthy breakfast packed with nutrients and flavor. With the combination of oats, blueberries, and protein powder, you’ll give your body everything to stay healthy and energized throughout the day.
Conclusion
To sum up, oats have several remarkable qualities that enhance heart health. From fiber that helps regulate cholesterol levels and antioxidants that protect your cells from harm, oats have many beneficial qualities for your heart and overall health. Consider incorporating oats into your diet today and start reaping the benefits of a heart-healthy lifestyle.
