We know eating healthy is good for us, right? But when people think about good foods for their hearts, they tend to picture expensive supplements or trendy products. However, according to doctor Elizabeth Klodas, a specialist prevention cardiologist, the best food to care for our hearts is something very simple, affordable, and easy to get: oats.
Doctor Klodas confirms this food is one of the most beneficial foods for our hearts’ health. It helps reduce cholesterol, control weight, and keep a healthy digestive system. Basically, it’s a simple and powerful way to care for our health through a good daily diet. So, let’s learn more about oats.
Why you should always have oats at home
Oats is one of the most studied grains in the world, especially when it comes to cardiovascular health. It contains soluble fiber, particularly a type called beta-glucan, which acts like a sponge in the digestive system.
This fiber catches the bad cholesterol (LDL) in your digestive system and helps your body remove it before it reaches your bloodstream. This process helps reduce the risk of heart disease and stroke, two of the most common heart problems in the world. Dr. Klodas explains that oats also contain plant sterols, natural compounds that block cholesterol from being absorbed in your intestines. So, oats protects the hearth in 2 ways:
It prevents the body from absorbing cholesterol.
It helps eliminate the cholesterol that it’s already in the organism.
Thanks to this double effect, eating oats regularly can help maintain a healthy heart in a natural way with no need of supplements or anything like it.
More benefits of eating oats
The benefits of eating oats go beyond cholesterol. Since they digest slowly, they keep your blood sugar levels steady instead of rising and falling quickly. This means you stay full for longer and avoid those sudden hunger spikes that lead to overeating or snacking on junk food. For people trying to manage their weight, oats are a great food choice. What’s more, since it keeps a balanced level of sugar it also reduces the risk of diabetes type 2.
Another benefit doctor Klodas highlights is the improvement of gut health, which is important because it controls how your body handles digestion, inflammation, and metabolism — all key factors for a strong heart.
Types of oats
Not every oat is the same, the way in which they are processed can affect the amount of fiber and nutrients conserved. Doctor Klodas recommends eating natural and less processed oats like:
Steel-cut oats.
Old-fashioned oats.
These versions conserve more fiber and natural compounds, although you have to spend more time cooking them. Also, instant oats or with flavor tend to have added sugars and additives that reduce their benefits and can affect your blood sugar spike.
Simple ways to include oats on your diet
Do you think eating oats is difficult? Not at all! You can eat them for breakfast, lunch, and even dinner. Here are some easy ideas to include them on your daily diet:
Overnight oats: Mix rolled oats with milk (or a non-dairy option), fruit, and nuts. Leave them in the fridge overnight for a ready-to-eat, healthy breakfast.
Hot oatmeal: Cook oats on the stove with water or milk. Add cinnamon, berries, or nut butter for flavor.
Smoothies: Add a small handful of oats to your smoothie. They make it thicker, add fiber, and keep you full longer.
Homemade granola: Mix oats with olive oil, honey, and seeds, then bake for a crunchy snack or yogurt topping.
Oat pancakes: Replace some of the flour in your pancake mix with blended oats or oat flour.
Savory oats: Try cooking oats in broth instead of water. Add vegetables, herbs, and a fried egg for a warm, filling meal.
As you can see, eating oats is easy and has many benefits. So, would you have a go at eating oats from now on?