A hot bowl of oatmeal on a cold day can do more than help warm you up; it can provide many health benefits, especially for your heart. Oatmeal is rich in soluble fiber, which helps promote heart health in a variety of ways and can reduce the risk of heart disease. If you do have heart problems or existing heart disease, talk to your health care provider about whether oatmeal is a healthy dietary choice for you.
Oatmeal and Cholesterol
Fiber promotes digestive health, and it also helps promote heart health. Low-density lipoprotein, or LDL, is typically thought of as the "bad" cholesterol that can lead to heart disease. The fiber in oatmeal is soluble fiber, which absorbs cholesterol from the bloodstream, lowering LDL. You should get 5 g to 10 g of soluble fiber a day to lower your total cholesterol and LDL levels, according to The Mayo Clinic. Adding fruit to oatmeal provides even more fiber.
Maintain a Healthy Weight
The fiber in oatmeal also helps you feel full for long periods of time, which can reduce the chance of overeating. Foods with more fiber in them are usually also lower in calories than foods with little fiber, according to the Mayo Clinic. This helps with maintaining a healthy weight, which is important for heart health. Individuals who are overweight or obese are more likely to develop cardiovascular disease. The American Heart Association states that for individuals of average height, an excess 10 to 20 pounds can increase the risk of death from all causes, including heart disease.
Lowers the Risk of Diabetes Complications
Individuals with diabetes are two to four times as likely than those without the condition to have heart disease or a stroke, according to the American Heart Association. Oats can help slow the increases in blood sugar levels so they rise and fall over a longer period of time. A 2005 study published in the "Journal of the American College of Nutrition" found that oats and barley lowered glycemic, or blood glucose, responses. Eating oatmeal can help prevent sharp spikes in blood glucose, providing more control over blood sugars, allowing an individual with diabetes to better control their condition and prevent complications.
Blood Pressure Control
High blood pressure, or hypertension, is a contributor to heart problems and heart disease. Oats and oat products have been found to lower blood pressure and reduce the need for blood pressure medications, says the Mayo Clinic. The soluble fiber in oats may contribute to the anti-hypertensive effects of oatmeal.
References
- Mayo Clinic: Cholesterol: Top five foods to lower your numbers
- American Heart Association: Cardiovascular disease and diabetes
- Journal of the American College of Nutrition: Comparison of hormone and glucose responses of overweight women to barley and oats
- Mayo Clinic: Dietary fiber: Essential for a healthy diet
- American Heart Association: Why lose weight?
