Are Oats Effective In Controlling Cholesterol?

Plain, oats are already a big help, but paired with a healthy diet and exercise will get the most benefits for lowering cholesterol levels.

Consuming this cereal in the morning gives us energy and nutrients to face the day. Additionally, oats are also used to control “bad” cholesterol (LDL) and improve heart health. In this article, we’ll explain why you should add it to your meals if you have too high triglyceride levels.

Oats and cholesterol

This rich cereal contains a good dose of soluble fiber which reduces “bad cholesterol”. It can be mixed with dairy products, juices, pies or salads.

Fiber is present in other foods like, for example, apples, beans or plums, but oats contain even more.

Thus, consuming it daily lowers cholesterol levels in the blood. Its consumption also involves other benefits such as improving the health of the heart and that of the circulatory system.

In addition, oats provide other compounds:

• Saponins help fiber break down cholesterol.
• Avenatramides, thanks to their antioxidant action, provide many benefits to heart health. They thus prevent free radicals from accumulating (the main triggers of atherosclerosis).

How does oats affect cholesterol? The process is as follows. L are soluble fiber (beta-glucan) inhibits fat absorption rate in the intestinal tract.

In this way, they do not pass into the blood and do not stay in the body.

Also see this article: Fight high blood pressure and high cholesterol with this ginger and garlic remedy

How to consume oats?

Here is a very common question among people who want to lower their cholesterol level using oats.

You should know that not all the products contained in this cereal are good to achieve the goal.

• For example, the oatmeal cakes that we buy in the market also have sugars and trans fats. Their consumption is counterproductive since it actually only makes the situation worse.
• It’s the same with fruit flavored instant oats that are bought for children to eat cereal.
  Be careful, because this presentation generally contains a lot of sugar.

Natural oats or as an ingredient?

Other foods that contain oatmeal or oats are recommended. They make it possible to balance the levels of cholesterol in the blood. However, make sure that they do not contain harmful additives.

• Unsweetened oatmeal, honey and fruit cereal bars are growing in popularity and are good for you.
  Eating one of these bars in the middle of the morning or at snack time gives us the fuel we need to continue fulfilling our obligations.
  It also balances the levels of glucose in the blood, so as to prevent hunger and unnecessary snacking.
• The best option for many is ground oats. You can also choose oatmeal (instant).
  The correct amount in both cases is half a cup for breakfast.
  To increase the effects, it is recommended to add a spoonful of flax seeds. If you want it to taste better you can add strawberries, blueberries or raspberries to it.
• An oatmeal smoothie for breakfast is also a great source of nutrients and helps us lower cholesterol. It can be prepared with water or milk (even better if it is skimmed).
  It is very refreshing and filling.

Oats as part of a balanced diet

In any of the presentations, oats are a very rich whole grain that can be paired with a lot of ingredients (try yogurt or orange juice in the morning, for example).

Once you’ve harvested and cleaned it, cook it without removing the skins. Thanks to this process, it does not lose its nutrients and therefore its dietary fibers.

Now, we cannot “force” oats to give us magical or miraculous results.

It is important to eat a balanced diet and reduce the intake of fat and sugar if you want to maintain healthy cholesterol levels.

It should be noted that the level of fat in the blood can depend on several factors.Apart from poor diet, fat accumulates due to lack of exercise, stress and sedentary lifestyle.

So, a bowl of this cereal for breakfast is not enough, although it can help.

We recommend that you read: 5 filling foods you should include in your breakfast to lose weight

Oat water for lowering cholesterol

This rich cereal is suitable for all recipes. It can be used to bread meats or vegetables, in soups, to sprinkle salads or sauces etc.

If you choose the “version” to cook, you can also enjoy the cooking water!

Consuming oat water several times a week is an effective way to lower cholesterol and triglyceride levels. It also helps control blood sugar levels.

As if that weren’t enough, oats are also good for weight loss and preventing heart disease.

The cooking water of this cereal has a high beta-glucan content. This soluble fiber which “gets lost” in the process improves intestinal transit.

• If you want to lose weight, this liquid is very effective in avoiding snacking between meals thanks to its satiating power and metabolism regulator.
• Thanks to the supply of minerals, antioxidants and vitamins, it prevents premature aging of cells, increases physical performance and ensures proper functioning of the organism.

Ingredients

• 1 cup of oats (105 g)
• 3 cups of water (750 ml)

Preparation

Always use three parts of water to one part of oats.

• Heat the water and when it comes to a boil, add the oats.
• Cook for a few minutes until the cereal is tender.
• Then, filter the contents but without discarding the cooking water.
• Once it’s cold, you can sweeten it with vanilla or stevia. All you have to do is drink it like a juice all day long!