Effectiveness Of Oats In Regulating Cholesterol Levels
Eating oats for breakfast provides the energy and nutrients you need to get started for the day. In addition, it helps us to control the cholesterol “bad” (LDL) cholesterol and improve heart health. In this article we talk about the effectiveness of oats in regulating cholesterol levels and why it is worth adding it to your dishes, especially if you have too high levels of triglycerides.
Effectiveness of oats against cholesterol
This tasty cereal, which can be added to milk, fruit juice, salad or soup, contains a good amount of soluble fiber that can reduce the level of bad cholesterol.
Fiber is present in many other foods such as apples, beans or plums, but oats contain a higher concentration of it.
Consuming it every day means reducing the level of cholesterol in the blood. This leads to other benefits: it improves the health of the heart and the circulatory system.
It also contains the following substances:
- Saponins, which help fibers eliminate cholesterol.
- Avenantramide which, thanks to their antioxidant action, benefits the heart and prevents the accumulation of free radicals (the main cause of atherosclerosis).
How does oats affect cholesterol? The process is this: soluble fiber (beta-glucan) inhibits the rate of fat absorption in the intestinal tract.
In this way, the fats do not pass into the blood and are not deposited in the tissues.
Is the effectiveness of oats better on their own or as an ingredient?
This is one of the most frequently asked questions by those who decide to reduce cholesterol with the help of oats.
It is good to know that not all the products contained in this cereal are suitable for achieving the purpose.
- For example, the oatmeal cookies we buy at the grocery store also contain sugars and trans fats which make the situation worse.
- Something similar happens with fruit-flavored instant oatmeal intended for children. Be careful, because these preparations contain a lot of sugar.
How to make the most of the effectiveness of oats
Other foods that contain flour or oat flakes are recommended, as long as there are no substances harmful to health among the ingredients; they are in fact ideal for balancing blood cholesterol levels.
- The bars cereal with oats, honey and unsweetened fruit are becoming more common and can be fine. Eating one in the middle of the morning or as a snack provides the fuel you need to face the day’s commitments. They also rebalance blood glucose levels, so as to curb hunger and prevent us from eating the first thing that happens.
- One of the best options is ground oats. We can also choose rolled oats. The ideal amount, in both cases, is half a cup for breakfast. To enhance its effects, we recommend adding a tablespoon of flaxseed. To give more flavor and avoid getting bored, you can mix it with some strawberries, blueberries or raspberries.
- An oatmeal smoothie for breakfast is an excellent source of nutrients and helps us control cholesterol. You can prepare it with water or milk (preferably skimmed) and consume it immediately. It is refreshing and filling.
Oats as part of a balanced diet
Either way, oats are a complete cereal, tasty and suitable for mixing with many other ingredients (try it for breakfast with yogurt or orange juice, for example).
After washing it, cook it without removing the peel, in this way it does not lose its nutrients, including dietary fiber.
We cannot, however, “force” oats to provide us with magical or miraculous results. It is equally important to follow a balanced diet and reduce the consumption of fats and sugars if we want to keep cholesterol “at bay”.
High levels of fat in the blood can depend on various factors: in addition to a food issue, they can be the result of lack of exercise, stress and a sedentary lifestyle.
A cup of oats for breakfast, therefore, does not solve the problem but it certainly helps a lot.
Effectiveness of oat water to reduce cholesterol
As we said, this tasty cereal fits any recipe. You can use it to bread meat and vegetables, add it to soups, dress salads and sauces, etc.
Even better: if you choose the cooked “version”, you can also take advantage of its cooking water!
Drinking oat water several times a week is an effective way to lower cholesterol, triglycerides, and even blood sugar.
As if that weren’t enough, it helps you lose weight and prevents heart disease.
The cooking water of oats contains a high rate of beta-glucans, soluble fibers which are released into the water and which improve intestinal peristalsis.
- If you are trying to lose weight, this drink helps to avoid having a snack between meals, thanks to its high satiating power and regulator of the metabolism.
- With its supply of mineral salts, antioxidants and vitamins, it prevents premature cell aging, increases physical performance and improves the functioning of internal organs.
Ingredients
- 1 cup of oats (100 g)
- 3 cups of water (750 ml)
Preparation
The proportions are always 3 parts of water and one of oats.
- Heat the water and when it comes to a boil, pour the oats.
- Boil for a few minutes, until the cereal becomes tender.
- Filter the contents, keeping the cooking liquid aside.
- Once cooled, you can sweeten it with some stevia or honey and drink it throughout the day.
