If your doctor has ever told you that you have high cholesterol, they may have given you specific instructions on the types food to eat to reduce it. Be it high-fiber cereals, nuts and seeds, legumes, fibrous fruits and vegetables, and of course, whole grains. One of the possible whole grains on the list is oatmeal, which studies show can help lower your cholesterol.
And yet, while oatmeal can help lower your “bad” LDL cholesterol, there’s one type of oatmeal in particular known as a cholesterol-fighting food that you should stock up on for your next grocery run. , and it’s steel-cut oats.
“Whole grain oats contain soluble fiber help lower cholesterol,” speak Lisa Young, PhD, RDN, The author of Finally full, finally thin and one of our members medical expert panel. “Steel cut oatsIn particular, can help lower cholesterol and is rich in soluble fiber. “
According to a 2015 study from American Journal of Clinical NutritionWhole grains are known to be the best whole grains for lowering LDL cholesterol counts. Harvard Health show specifically how The diet that used whole grains was better than the diet that focused only on whole grain products, causing average cholesterol levels to drop by 6.5 points.
While rolled-cut oats (also known as “old-fashioned”) oats are the more popular variety to buy and cook, grabbing a bag of steel-cut oats can have a positive effect on anyone looking to lose weight. their cholesterol. Having a lower number is especially important because cholesterol buildup can clog your arteries, increasing your risk of developing heart disease.
Prepare steel cut oats
Given that steel-cut oats are the coarser form of natural oats, they will take longer to cook. However, Young has a specific trick that can make for a delicious bowl of shredded oats in the morning and also gives you cholesterol-lowering soluble fiber.
“I like steel-cut oats — also known as Irish oats — mixed with water or vanilla-flavored unsweetened plant milk,” says Young. “To promote health, I like extra slices Apple prior to Cooking gives the oatmeal a delicious flavor and the apples taste almost like apple pie. I top with ground flaxseed and walnuts. All of these foods are great for heart health because they are high in fiber. “
To cook your steel cut oats, simply add one part oats to three parts water (so one cup of steel cut oats should cook in three cups of water or a mixture of water and plant milk) and should cook for about 20 to 30 minutes — or until the oats are tender. Some oat lovers will actually soak their steel-cut oats in advance overnight to soften them, making the cooking process a lot quicker in the morning.
Also, make sure stirring in a gel-like substance you see when you cook oats — this is soluble fiber at work and an important nutrient in oats that help lower cholesterol.
If you make a large steel oat pot to prepare meals, you can easily heat the bowl in the microwave for a minute or two, stir in some liquid to soften the texture (like water or plant-based milk) and keep the oats from drying out.
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