Irish oats, also called steel cut oats, can be a powerful ally in the quest for good health. According to the Mayo Clinic, consuming Irish oats on a regular basis can help lower bad cholesterol, which vastly improves heart health. These oats also provide cholesterol-lowering fiber to your diet. This is because, unlike rolled or instant oats, Irish oats haven't been processed, making Irish oats a whole grain. You know you have steel cut oats if they look more like little kernels or pellets instead of flat oatmeal flakes.
Step 1
Choose the right oats. Most of the oatmeal products in the grocery store are instant or rolled oats, and while these can be part of a heart-healthy diet, they do not offer all the same benefits of rolled oats. Processed oats also often contain added sugars or fats in their flavorings. Make sure the label says steel cut or Irish oats.
Step 2
Eat the right size serving. According to the Mayo Clinic, 150 g per day is the preferred amount for cholesterol lowering benefits. That's about 3/4 cup of the grain, as measured dry. This creates a large serving, so you may have to eat some for breakfast and more as a mid-morning snack depending on your appetite.
Step 3
Watch your toppings. Irish oats have a nutty flavor and a chewy texture when served plain. While some love this about the grain, others like to enhance the flavor with toppings like butter, brown sugar and milk. Choose low-fat or fat-free milk and tub margarine with no trans fats or hydrogenated oils to make your Irish oatmeal.
Step 4
Eat Irish oatmeal daily. Oatmeal's heart healthy effects are the most potent when the cereal is eaten on a daily basis. According to The World's Healthiest Foods.com, eating 3 g of the type of soluble fiber in oats every day can translate to an 8 to 23 percent drop in total cholesterol.
Step 5
Consider adding fresh fruit to your oats instead of sugars. According to "The International Journal of Cancer," combining the fiber found in oats with the fiber found in fruits reduces your risk of certain cancers, especially breast cancers. The study found that women who ate the highest amounts of these fibers got cancer 50 percent less than those who did not.
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