Oatmeal, an American breakfast classic, is one of the best food choices for reducing the risk of heart disease. Packed with fiber, low in total fat, and saturated fat-free, oatmeal should be on everyone's short list of breakfast foods.
Heart Disease
According to the American Heart Association, heart disease is the leading killer in America, causing the death of more than 4,000 Americans annually. While it is a serious and wide-reaching condition, heart disease is largely preventable by lifestyle factors like diet. Oatmeal reduces LDL and total cholesterol and stabilizes blood sugars to help reduce your risk.
Fiber
The Harvard School of Public Health states that a regular intake of dietary fiber reduces the risk of heart disease. It recommends that men eat about 30 g grams per day and women about 20 g.
Whole grains like oatmeal are some of the best sources of fiber. According to MayoClinic.com, a 1 1/2 cup serving of oatmeal contains 6 g of fiber.
Soluble Fiber
The September 2003 issue of the "Archives of Internal Medicine" found that an intake of a specific type of fiber, known as soluble fiber, significantly cut heart disease risk. In fact, those that ate the most soluble fiber had about a 10 percent lower risk of a heart attack or stroke. According to MayoClinic.com, eating 5 to 10 grams a day of the soluble fiber in oatmeal can significantly reduce overall and LDL cholesterol. Scientists think that soluble fiber "grabs" cholesterol in the GI tract, preventing its absorption into the body. Oatmeal is one of the best grain sources of soluble fiber, according to the American Heart Association.
Low Fat
Dietitian.com recommends those looking to reduce their risk of heart disease should follow a low-fat diet. A typical serving of oatmeal contains about 2 g of fat per serving, according to Quaker Oats.
Blood Sugar
Oatmeal, a low glycemic index food, also combats heart disease by keeping blood sugar under control. This is especially important for those with diabetes, who have double the heart disease risk than the general public, according to the National Diabetes Clearinghouse.
Tips
Oatmeal comes in many shapes and sizes. To maximize oatmeal's health benefits, choose old-fashioned or slow-cooking oats, which tend to contain less sugar than instant oatmeal. For a sweet kick, try adding fresh fruit like bananas or blueberries.
Remember that oatmeal can be eaten day or night. If you don't have time to make it for breakfast, try cooking some up as a snack or dinnertime side.
References
- American Heart.: Cardiovascular Disease Statistics
- Harvard School of Public Health: The Nutrition Source, Fiber
- Quaker Oats: Quaker Oatmeal Nutrition Facts
- Healthful Life Project: Soluble Fiber Does Reduce the Risk of Coronary Heart Disease
- Dietitian:Heart Disease, Cholesterol, Saturated & Trans Fat
- MayoClinic.com:Cholesterol: Top 5 foods to lower your numbers
