Healthy Heart Diet

The Amazing Oats for Healthy Heart

For over 5000 years, oats have been cultivated as an animal feed. Nowadays, a bowl of oatmeal is now considered as an important ingredient of a healthy breakfast to start the day right.

Available all year round, oats add extra nutrition to various healthy dishes. These hardy cereal grains, which look very much like wheat, are found to be rich in manganese, magnesium, zinc, and selenium. Oats are also a good source of vitamin E, copper, iron, and protein.

Oats also contain phytochemicals and a large number of flavonoids, an antioxidant that help reduce aging. Recent studies revealed that the antioxidants found in oats reduce the ability of blood cells to stick to the inner walls of artery.

Similarly, oatmeal and oat bran are important sources of dietary fiber. Several researches made revealed that oats contain high level of beta-glucan soluble fiber, which helps lessen low-density lipoprotein (LDL) cholesterol, or the bad cholesterol; thus, reducing high blood pressure or hypertension.

Likewise, oats and grains are one of the best sources of compounds called tocotrienols, which help prevent cholesterol synthesis and lower blood cholesterol. Studies also showed that individuals with high cholesterol level and consumed a bowl of oatmeal per day had lower cholesterol level by 8% to 23%. 

Oats are also found to stabilize blood sugar levels and ease constipation. These cereal grains were discovered to have anti-cancer effects.

To add more oats to your healthy heart  diet, use oats to replace breadcrumbs or crackers in your meatloaf and meatball recipes. You can also make use of oats as breading for chicken or fish, or as a thickener in stews and soups. Substitute toasted oats in your nut cookie mixes.

Top your oatmeal pancakes with your favorite fresh fruit. Use toasted oats and fresh fruits as toppings for your yogurt, low-fat ice cream, or fresh fruit crisp. Make your own version of oat-based granola bars, breads, cookies, muffins, even cakes!

There is no doubt that oats are essential component of a heart-friendly diet. So, if you are looking for an easy way to improve the health of your heart, eat a cup of oats a day and you will certainly be okay!