If there is one word that most people dread is cholesterol, so a lot of people out there skip their meals in the hope of reducing their cholesterol.
A healthy heart is something we all want, but how many of us know that by skipping meals, we are not going any good to our levels of cholesterol?
A 2020 study shows adults who skip breakfast can be at higher risk of low-density lipoprotein (LDL) cholesterol increase, leading to higher chances of strokes and heart attacks. leifarne ikea conan exiles ps4 תנור קריסטל 90 очна линия за очи תנור בילד אין אייס מוצרי חשמל grüne zimmerpflanze große blätter nine west black flats ebay pezzi per pc a basso costo amazon logitech g hub download שער חשמלי אלומיניום מחיר a little rebellion is a good thing shirt big ten tournament apparel tapijt kleden спален комплект 100 памук цветенца lego harry potter voldemort
Further, research conducted in 2019 shows that children and youngsters skipping breakfast can lead to cardio-metabolic risk factors like LDL.
While skipping breakfast is a no-go, here’s how you can eliminate cholesterol with a healthy bowl of oats.
How Does Oatmeal Lower Cholesterol?
Low-density lipoprotein cholesterol is commonly known as bad cholesterol. As oats are rich in fiber, they mix with the bad cholesterol in the small intestines carrying it out of the body and preventing them from getting mixed in the blood. Lowering bad cholesterol is one of the top benefits of eating oatmeal.
There are two types of fiber in oatmeal:
- Soluble fiber
- Insoluble fiber
Both these types are essential for the body. While one can find insoluble fiber in fruit skins, they are also a prominent part of oats. Adding foods rich in soluble fiber like beans, pears, and oranges helps lower LDL levels effectively.
A bowl of oats or oatmeal can bring tremendous results if you have high LDL cholesterol levels. But it has a catch. The oatmeal should not include chocolate, butter, or other unhealthy ingredients.
Get the right types of oats
- It is also essential to be careful about the type of oats you buy. Carefully examine the package and see that it contains no added flavors or sweeteners.
- Try getting rolled or steel-cut oats, as they are better for your overall health. Instant oats are easier to prepare and have no harmful effects on your cholesterol, but they may not effectively reduce your blood sugar levels. As these oats cook quickly and the thin flakes are easy to digest, studies have found that they could increase blood sugar levels.
- So if you want the overall effect, try rolled oats or steel-cut oats with some low-fat milk and chopped nuts, and you will see the effects.
What is the perfect quantity?
While there isn’t a perfect quantity, most experts recommend around two cups would be sufficient to lower your cholesterol. This could be your afternoon and evening meal.
In other words, consuming about 40 to 60 grams of whole grain oats daily lowers cholesterol levels by five to eight percent.
Additional tips
- For your mornings, you could have a healthy fruit bowl for a change and stay away from the monotony of eating oats for breakfast.
- Add vegetables to increase the fiber and water content in your oatmeal.
- If you would like to begin your day with a healthy oats breakfast, you could save the fruit bowl for the evening to enjoy a lighter dinner.
- Do not add fatty toppings like chocolate, etc.
Final thoughts
The secret of oats lies in its fiber. Oats are rich in fiber which plays a prime role in decreasing cholesterol. So, if you have been suffering from this health issue, worry not, now that you know all about oats nutrition.
Experts at Oateo recommend buying high-quality oats free of additives. Oateo is the best place to buy oats online. The brand offers different types of oats, DIY oatmeal packs, oat bran, muesli, and more. Explore their extensive cereal range to keep bad cholesterol at bay today!
