How can certain foods help lower cholesterol levels. What dietary changes are most effective for improving cholesterol numbers. Which nutrients and compounds in foods have cholesterol-lowering properties. How much of these foods should be consumed for optimal benefits.

The Power of Oatmeal and Fiber-Rich Foods

Oatmeal stands out as a cholesterol-fighting powerhouse due to its high soluble fiber content. But how exactly does it work? Soluble fiber acts like a sponge in the digestive tract, soaking up cholesterol and preventing its absorption into the bloodstream.

Research indicates that consuming 5-10 grams of soluble fiber daily can decrease LDL (bad) cholesterol levels. A single serving of oatmeal provides 3-4 grams, making it an excellent choice for heart health.

Other Fiber-Rich Foods to Consider

• Kidney beans
• Brussels sprouts
• Apples
• Pears

By incorporating these foods into your diet, you can boost your soluble fiber intake and potentially see improvements in your cholesterol levels.

Omega-3 Fatty Acids: The Heart-Healthy Fat

Fatty fish rich in omega-3 fatty acids offer multiple cardiovascular benefits. While they don’t directly lower LDL cholesterol, omega-3s can reduce triglycerides, lower blood pressure, and decrease the risk of blood clots.

The American Heart Association recommends consuming at least two servings of fish per week. Which fish are highest in omega-3s?

• Mackerel
• Herring
• Tuna
• Salmon
• Trout

For those who don’t consume fish, plant-based sources of omega-3s include walnuts, flaxseed, and canola oil. However, these contain smaller amounts compared to fatty fish.

Nuts: Small but Mighty Cholesterol Fighters

Tree nuts, particularly almonds and walnuts, have been shown to improve blood cholesterol levels. A recent study found that incorporating walnuts into the diet could lower the risk of heart complications in individuals with a history of heart attacks.

While nuts are nutrient-dense, they’re also calorie-dense. How many nuts should you eat? A small handful (about 1 ounce) added to a salad or eaten as a snack can provide benefits without excessive calorie intake.

The Avocado Advantage

Avocados have gained popularity not only for their creamy texture but also for their heart-healthy properties. Rich in monounsaturated fatty acids (MUFAs), avocados can help improve LDL cholesterol levels, especially in overweight or obese individuals.

How can you incorporate more avocados into your diet?

• Add slices to salads and sandwiches
• Enjoy as a side dish
• Use as a spread instead of butter
• Pair guacamole with raw vegetables for a healthy snack

Olive Oil: The Mediterranean Secret

Olive oil, a staple of the heart-healthy Mediterranean diet, can be an excellent substitute for less healthy fats. Its high MUFA content makes it a valuable tool in the fight against high cholesterol.

How can you use olive oil in your daily cooking?

• Sauté vegetables
• Use in marinades
• Mix with vinegar for salad dressings
• Use as a butter substitute when basting meats
• Serve as a dip for bread

Plant Sterols and Stanols: Nature’s Cholesterol Blockers

Plant sterols and stanols are naturally occurring compounds that can help block cholesterol absorption in the intestines. Many food products are now fortified with these substances, offering an easy way to incorporate them into your diet.

How effective are plant sterols and stanols? Adding 2 grams to your daily diet can lower LDL cholesterol by 5-15%. Foods commonly fortified with sterols or stanols include:

• Margarines
• Orange juice
• Yogurt drinks
• Milk

While the direct impact on heart attack or stroke risk is not yet clear, experts believe that the cholesterol-lowering effects of these compounds likely contribute to overall cardiovascular health.

Whey Protein: More Than Just a Muscle Builder

Whey protein, commonly associated with muscle building, may also play a role in cholesterol management. Studies have shown that whey protein supplements can lower both LDL and total cholesterol levels, as well as blood pressure.

How can you incorporate whey protein into your diet?

• Add whey protein powder to smoothies
• Mix into oatmeal or yogurt
• Use in baking recipes as a flour substitute
• Prepare protein shakes as meal replacements or snacks

While whey protein is generally safe for most people, it’s always wise to consult with a healthcare provider before starting any new supplement regimen.

Beyond Food: Lifestyle Changes for Optimal Cholesterol Management

While incorporating cholesterol-lowering foods is crucial, it’s important to remember that diet is just one piece of the puzzle. What other lifestyle changes can support healthy cholesterol levels?

1. Limit saturated and trans fats: Reducing saturated fat intake to less than 7% of total daily calories can lower LDL cholesterol by 8-10%.
2. Increase physical activity: Regular exercise can help raise HDL (good) cholesterol and lower LDL cholesterol.
3. Maintain a healthy weight: Losing excess weight can significantly improve cholesterol levels.
4. Quit smoking: Smoking lowers HDL cholesterol and increases the risk of heart disease.
5. Moderate alcohol consumption: While excessive drinking can harm health, moderate alcohol intake may help raise HDL cholesterol.

By combining a heart-healthy diet with these lifestyle modifications, you can maximize your efforts to improve cholesterol levels and overall cardiovascular health.

Understanding Cholesterol Numbers

To effectively manage cholesterol, it’s important to understand what the numbers mean. What are the optimal levels for different types of cholesterol?

• Total cholesterol: Less than 200 mg/dL
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: 60 mg/dL or higher
• Triglycerides: Less than 150 mg/dL

Regular cholesterol checks can help you and your healthcare provider monitor your progress and adjust your lifestyle and treatment plan as needed.

The Role of Genetics in Cholesterol Management

While diet and lifestyle play significant roles in cholesterol levels, genetics also factor into the equation. Some individuals may have a genetic predisposition to high cholesterol, a condition known as familial hypercholesterolemia.

If you have a family history of high cholesterol or heart disease, it’s especially important to work closely with your healthcare provider to develop a comprehensive management plan. This may include a combination of dietary changes, lifestyle modifications, and medication if necessary.

The Importance of Consistency

Lowering cholesterol through dietary changes is not an overnight process. Consistency is key when it comes to seeing results. How long does it take to see improvements in cholesterol levels through diet?

While individual results may vary, many people begin to see changes within a few weeks of implementing dietary modifications. However, it often takes 3-6 months of consistent healthy eating and lifestyle changes to see significant improvements in cholesterol levels.

Personalized Approach to Cholesterol Management

It’s important to remember that there’s no one-size-fits-all approach to managing cholesterol. What works for one person may not be as effective for another. Factors such as age, gender, overall health status, and individual dietary preferences all play a role in determining the most effective strategy.

Working with a registered dietitian or nutritionist can help you develop a personalized plan that takes into account your unique needs and preferences. They can provide guidance on meal planning, food choices, and portion sizes to help you achieve your cholesterol-lowering goals.

The Connection Between Stress and Cholesterol

While diet and exercise are often the focus of cholesterol management, it’s important not to overlook the impact of stress on cardiovascular health. Chronic stress can lead to behaviors that negatively affect cholesterol levels, such as overeating, consuming unhealthy foods, or neglecting physical activity.

What stress management techniques can support healthy cholesterol levels?

• Meditation and mindfulness practices
• Regular exercise
• Adequate sleep
• Time management and prioritization
• Social connections and support systems

By incorporating stress reduction techniques into your daily routine, you can support your overall heart health and complement your dietary efforts to manage cholesterol.

The Future of Cholesterol Management

As research in nutrition and cardiovascular health continues to evolve, new strategies for managing cholesterol are emerging. What are some promising areas of study?

• Personalized nutrition based on genetic profiles
• Novel food compounds with cholesterol-lowering properties
• The role of the gut microbiome in cholesterol metabolism
• Advanced lipid testing for more precise risk assessment

Staying informed about the latest developments in cholesterol management can help you make educated decisions about your health and work more effectively with your healthcare providers.

The Importance of Regular Check-ups

While dietary changes and lifestyle modifications are powerful tools for managing cholesterol, regular medical check-ups remain crucial. Routine blood tests can help track your progress and identify any potential issues early on.

How often should you have your cholesterol checked? For most adults, the American Heart Association recommends cholesterol screening every 4-6 years. However, individuals with risk factors such as family history, obesity, or existing heart disease may need more frequent testing.

By maintaining open communication with your healthcare provider and staying proactive about your health, you can effectively manage your cholesterol levels and reduce your risk of cardiovascular disease.

Cholesterol: Top foods to improve your numbers

Cholesterol: Top foods to improve your numbers

Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart.

By Mayo Clinic Staff

Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet — along with exercise and other heart-healthy habits — might help you lower your cholesterol.

Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you’ll get even more fiber.

Fish and omega-3 fatty acids

Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood — as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.

Omega-3 fatty acids don’t affect LDL cholesterol levels. But because of those acids’ other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.

The highest levels of omega-3 fatty acids are in:

• Mackerel
• Herring
• Tuna
• Salmon
• Trout

Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids.

Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.

Almonds and other nuts

Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

Avocados

Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.

People tend to be most familiar with avocados in guacamole, which usually is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.

Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.

Olive oil

Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.

Foods with added plant sterols or stanols

Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available.

Margarines and orange juice with added plant sterols can help reduce LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5 to 15 percent.

It’s not clear whether food with plant sterols or stanols reduces your risk of heart attack or stroke — although experts assume that foods that reduce cholesterol do reduce the risk. Plant sterols or stanols don’t appear to affect levels of triglycerides or of high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.

Whey protein

Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.

Other changes to your diet

Getting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most beneficial changes is limiting the saturated and trans fats you eat.

Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent.

Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

July 17, 2018

Show references

1. Tangney CC, et al. Lipid lowering with diet or dietary supplements. https://uptodate.com/contents/search. Accessed May 22, 2018.
2. Your guide to lowering your cholesterol with therapeutic lifestyle changes. National Heart, Lung and Blood Institute. https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/your-guide-lowering-cholesterol-therapeutic-lifestyle. Accessed May 22, 2018.
3. Cooking to lower cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WzUahNhKjq0. Accessed May 22, 2018.
4. Catapano AL, et al. 2016 ESC/EAS guidelines for the management of dyslipidaemias: The task for the management of dyslipidaemias of the European Society of Cardiology (ESC) and European Atherosclerosis Society (EAS) developed with the special contribution of the European Association for Cardiovascular Prevention & Rehabilitaiton (EACPR). Atherosclerosis. 2016;253:281.
5. Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018;378:e34.
6. An avocado a day may keep bad cholesterol at bay. American Heart Association. https://news.heart.org/avocado-day-may-help-keep-bad-cholesterol-bay/. Accessed June 28, 2018.
7. Wang L, et al. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: A random, controlled trial. Journal of the American Heart Association. 2015;4:e00.
8. Kumar P, et al. Lipid and metabolic disorders. In: Kumar and Clark’s Clinical Medicine. 9th ed. Philadelphia, Pa.: Elsevier; 2017. https://clinicalkey.com. Accessed May 22, 2018.
9. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial. American Journal of Clinical Nutrition. 2016;104:1534.
10. AskMayoExpert. Hyperlipidemia (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
11. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed May 22, 2018.
12. Final determination regarding regarding partially hydrogenated oils (removing trans fat). U.S. Food and Drug Administration. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm449162.htm. Accessed June 28, 2018.

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Does Eating Oatmeal Lower Cholesterol?

This Week’s Question: Can eating oatmeal really lower your cholesterol or are the cereal companies selling us a story?

The short answer is yes, oatmeal can lower your cholesterol. Now for the long answer.

There are two types of fiber, soluble and insoluble. Soluble fiber is acted upon by the normal bacteria in your intestines. Insoluble fiber is not digested by the body and promotes regularity and softens stools. Wheat bran, whole grain products and vegetables are good sources of insoluble fiber.

Soluble fiber appears to reduce your body’s absorption of cholesterol from the intestines. Oatmeal contains soluble fiber that reduces your low-density lipoprotein (LDL), the “bad” cholesterol that can increase your risk of heart attacks and strokes. This type of fiber is also found in such foods as kidney beans, brussels sprouts, apples, pears, barley and prunes.

The American Dietetic Association recommends a healthy diet include 25 to 35 grams of fiber a day, including both soluble and insoluble fiber. (Soluble fiber should make up 5 to 10 grams of your fiber intake.) However, Americans only consume about half that amount.

There are other foods that work against cholesterol.

Soy protein, found in such products as tofu, soy nuts, soy milk and soy burgers, can help lower blood levels of LDL cholesterol, particularly when it’s substituted for animal protein. Ingesting 25 to 50 grams of soy protein a day lowers LDL cholesterol by 4 percent to 8 percent. That’s a lot of  soy. People with the highest cholesterol levels seem to benefit the most from soy protein.

Women with breast cancer or who are at high risk of breast cancer should consult with their doctors before eating a soy, because it is not clear how these plant estrogens might affect them.

Studies have shown that walnuts can significantly reduce cholesterol levels in the blood. Rich in polyunsaturated fatty acids, walnuts may also help keep blood vessels more healthy and elastic.

When walnuts represent 20 percent of the calories in a cholesterol-lowering diet, they reduce LDL cholesterol by 12 percent. Almonds appear to have a similar effect. All nuts are high in calories, so use them as replacements for high-calorie foods with high levels of saturated fats.

Omega-3 fatty acids in fish are noted for lowering triglycerides, another form of fat in your blood. They also benefit the heart in other ways. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. Other good sources of omega-3 fatty acids include flaxseed, walnuts, canola oil and soybean oil.

Some foods are fortified with plant substances called sterols or stanols, which are similar in structure to cholesterol; this helps them block the absorption of cholesterol in the intestines. Margarines and orange juice that have been fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent.

The American Heart Association recommends foods fortified with plant sterols only for people who with high levels of LDL cholesterol.

You may want to try eating more soluble fiber, soy protein, walnuts and fatty fish. The next step would be the addition of foods fortified with plant sterols. Eating a combination of these cholesterol-lowering foods increases the benefit.

Of course, if you’re a geezer and you plan to make a change in your habits that could affect your health, it is recommended that you consult your doctor first.

The Healthy Geezer column publishes each Monday on LiveScience. If you would like to ask a question, please write [email protected]. © 2010 by Fred Cicetti.

11 Foods that Lower Cholesterol – Harvard Health Publishing

Foods that make up a low cholesterol diet can help reduce high levels

Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet.

Add these foods to lower LDL cholesterol

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.)

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

8. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

9. Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

10. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

11. Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.

Putting together a low cholesterol diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

For more information, read “How to lower your cholesterol without drugs.”

image: Giovanni Boscherino | Dreamstime.com

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Does Oatmeal Lower Cholesterol? | Oats Overnight

We’ve said it before and we’ll say it again: oatmeal is an important part of a well-balanced diet. There are many health benefits of oatmeal that make it a great choice for your daily diet, including the fact that it can help lower your cholesterol.

Cholesterol is a kind of fat found in your blood. You need cholesterol, and it’s found in every cell in your body because it helps your organs to function. You just don’t want too much of it because it can start to clog your blood vessels, which can eventually lead to all kinds of problems.

There’s actually two types of cholesterol. HDL and LDL. LDL, or low-density lipoproteins, is the bad kind of cholesterol. HDL, or high-density lipoproteins, is the good stuff. LDL carries cholesterol from the liver to the blood, while HDL carries it from the blood to the liver, where the liver breaks it down.  The liver is able to break it down, which is why it’s the good one.

When it comes to cholesterol, the goal is to increase the amount of HDL and lower the amount of LDL. One big way to lower your bad cholesterol is to decrease the intake of fatty foods, especially red meat. Beef and other red meat are responsible for a lot of the clogged arteries and high cholesterol in older adults. However, cutting out the foods increasing the LDL is not always the only way to lower cholesterol. Omega-3 pills, fiber and soy can also help to lower cholesterol levels. Having a heart-healthy breakfast can also be a step in the right direction.

So does oatmeal lower cholesterol? Yes, it can help to lower your cholesterol, and even the FDA supports this claim. That’s because a healthy diet with lots of fruits, veggies, and whole grains (oatmeal) can help to lower your LDL level. Oatmeal in particular has been proven to have a significant effect on lowering LDL. That being said, if you’re loading your oatmeal with all kinds of unhealthy foods like butter and sugar it won’t have the same effect.  

Oats Overnight is packed with protein, is low in sugar, and is super easy to make! Plus, there are different flavors to choose from. All you have to do is add some milk or milk alternative, and let them chill in the fridge overnight. Or if you’re really in a hurry, just mix them together and eat them right away! Oats Overnight also offers great gluten-free and dairy free options to help lower cholesterol. Check out our selection.

About Oats Overnight

Enjoy the benefits of eating breakfast with none of the work. Overnight oatmeal loaded with superfoods like flax, chia, maca root, and 20g+ of protein. No recipes needed. Life Is Hard, Make Breakfast Easy.

10 Simple Steps to Lower Your Cholesterol in 4 Weeks

Recipes & Nutrition,

Statin drugs, make up the majority of cholesterol lowering medications prescribed by physicians. These statins like all medications have benefits and side effects.  Studies are clear that statin drugs can reduce the risk of heart attack, stroke, and death from heart disease by 25%-35%. However, what if you cannot take these medications due to unfavorable side effects or they are contraindicated? Well, take your diet in your own hands and follow these 10 steps to lowering your cholesterol.
 1) Consume Phytosterols:
Phytosterols are the plant version of cholesterol & block the absorption of  dietary cholesterol while increasing resorption of bile cholesterol from the intestinal tract. Because they are not recognized by the human body, after they have decreased “bad” cholesterol retention, they are simply excreted back into the colon.
Metagenics UltraMeal Plus 360
Smart Balance Heart Right Light
Benecol
2) Eat Soy Protein:
Phytoestrogens contained in soy products, known as isoflavones, are plant-derived chemicals that are structurally very similar to the hormone estrogen (men can take with no negative side effects). Estrogen has been known to prevent heart disease in premenopausal women by increasing effectiveness and number of LDL cholesterol receptrors on liver. This chemical is also a strong antioxidant.
3) Eat Garlic:
Fresh garlic lowers LDLs through decreasing HMG-CoA reductase activity, which is an enzyme in cholesterol synthesis in the liver, and inhibits this activity. It also reduces the number of cholesterol and fat carrying lipoprotiens (chylomicrons) that are formed in intestinal cells and transport cholesterol from cells to the liver. It can also slow or stop atherosclerosis.
4) Take Metamucil or Konsyl (Psyllium Husk):
Psyllium husk, the active ingredient in Metamucil, is one of the most powerful LDL-lowering viscous soluble fibers in existence. A high fiber diet has been shown to reduce risk of heart disease. Psyllium also traps undesirable bile acids within the intestine, which means the liver must pull more LDLs in from the bloodstream to compensate. It also prevents cholesterol and fat from entering the intestinal cells by expanding the unstirred water layer, which increases the barrier for diffusion of fat and cholesterol across the intestinal wall.
5) Eat Oatmeal and/or Barley:
Whole grains are so beneficial because they contain naturally occurring components and plant hormones that help lower cholesterol. The key element is beta-glucan, which is insoluble and acts as an intestinal sponge, soaking up and driving out LDL’s within the body. (Examples: steel-cut oats, groats, rolled oats, oat bran). Barley has been shown to decrease plasmacholesterol and other lipids. It may be even more effective at lowering cholesterol when compared to oats due to the higher beta-glucan content.
6) Eat Flaxseeds:
Omega-3 fatty acids contained in flaxseeds have an anti-inflammatory property that decreases risk of atherosclerosis and heart disease. Flaxseeds also contain lignan, which is an extremely powerful antioxidant that inhibits the process of atherosclerosis and cut down LDL cholesterol.
7) Eat Apples:
Pectin, the soluble fiber contained in apples, works through a similar pathway as the other soluble fibers. It forms a thick, gel-like matter in the intestine and is consumed in the colon by healthful bacteria in order to produce short-chain fatty acids. In this case, acetate is formed. Acetate is a fatty acid that is thought to decrease blood clotting. Apples also contain antioxidants, which help prevent atherosclerosis.
8) Eat Beans, Peas, Lentils:
Beans are an excellent source of fiber, plant protein, and are virtually fat-free. Beans’ soluble fibers and innate sugars feed healthful bacteria in the colon that generate short-chain fatty acids, which hinder cholesterol production in the liver. Beans also prevent cholesterol diffusion in a similar fashion as Metamucil. Beans also play an important role in decreasing glucose absorption, which yields a decreased amount of insulin and, in turn, a decrease production of lipoproteins and VLDL secretion from the liver.                
9) Eat Almonds:
Almonds contain a high amount of monounsaturated fat, which incorporate themselves into the core of the LDL, allowing them to have a higher affinity for binding to their receptor, which means increased LDL clearance. Also, almonds are high in fiber, which is linked to lower cholesterol and a reduced risk for heart disease. Antioxidants contained in almonds help to prevent atherosclerosis as well.
10 ) Walk:
The act of walking lowers LDL cholesterol, prevents diabetes, helps increase longevity, reduces the risk of contracting certain types of cancer, enhances later life ability and will dramatically decrease risk of senility. It is equally unhealthy to avoid exercise as it is to smoke cigarettes! It increases the resistance of LDLs to oxidation, which protects against atherosclerosis. *Walking also decreases likelihood of obesity, coronary artery disease, diabetes melletis, hypertension, osteoporosis, arthritis, Alzheimers and certain types of cancer. Physical activity also can assist with depression and anxiety as well as assist in better sleep patterns
Twice Per Day-    Servings
Plant Sterols/Stanols  
Eat 2-3 grams (2,000-3,000 mg) per day, at two meals, taken in margarine, protein shake, other foods, and/or capsules.
Soy Protein 
Eat 20-25 grams per day; aim for at least two servings of soy products per day. (Soy milk, tofu, edamame, soy nuts, soy butter, soy burgers, etc.)
Garlic 
Eat one clove of fresh garlic and take 1 Kyolic One Per Day 1,000 mg capsule daily.
Psyllium Husk (Metamucil) 
Eat 3-10 grams psyllium (either 6-18 capsules or 1-2 tablespoons powder) per day. Work up to 3 grams in the morning and 3 grams at night.
Once Per Day
Oatmeal    
Eat one cup of oatmeal or barley with added oat bran per day (3 grams of beta-glucan).
Flaxseeds  
Eat 1-2 tablespoons of ground flaxseeds every day.
Apple  
Eat one apple every day.
Beans, Peas, Lentils   
Eat ½ cup of some type of beans, peas or lentils every day. (Garbanzo beans, kidney beans, black beans, lima beans, black-eyed peas, split peas, etc.)                                         
Almonds
Eat 1 ounce of almonds or walnuts every day or 2 tablespoons of almond butter.
Walking
Walk at least 30 minutes every day, preferably at a fast pace.
Resource: Brill, J.A. Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks – Without Prescription Drugs. New York: Three Rivers Press.
What to do with this information
South Denver Cardiology wants to remind you to keep eating healthy! Keep up to date with heart healthy recipes and nutrition, staying fit tips and healthy thinking on our website and blog. If you would like more information on  a heart healthy diet or how to reduce your cholesterol Susan Buckley RD is on staff to serve you. See our web site to schedule a consultation.  

Randy Cupps Graduated from Western Colorado University in Gunnison, Colorado, in 1983 with a degree in Physical Education with an emphasis in Exercise Physiology. Randy started his medical career in 1980 as an Emergency Medical Technician (EMT) working on an ambulance and in an emergency room. He then joined South Denver Cardiology in 1986 when it was South Denver Cardiac Rehabilitation as an Exercise Physiologist conducting a wide variety of Graded Exercise Testing on a diverse patient population. Randy continues to keep his EMT current, and he is certified by the American College of Sports Medicine as a Clinical Exercise Physiologist. In 2012 Randy acquired the role of business development, marketing, and physician relations manager at SDCA.

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As with any health concerns, your specific treatment program should be discussed thoroughly with your primary care physician as well as any specialists who may need to be consulted – like a cardiologist.

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The One Breakfast Food To Eat To Lower Your Cholesterol, Says Dietitian

Did you ever wonder why Cheerios is always bolstering itself as a heart-healthy breakfast? The iconic cereal is pictured on the front of each box inside a red heart-shaped bowl, and the box may have an extra banner that says how good it is for your heart, or even how it can help lower your cholesterol. But did you ever wonder why cereal is a good heart-healthy breakfast? That’s because Cheerios are made from 100% whole-grain oats, and given that oatmeal is considered the best breakfast food to eat to lower your cholesterol, it makes sense that Cheerios is constantly marketing it.

According to Lon Ben-Asher, RD and Nutrition Educator at Pritikin Longevity Center, oatmeal is considered one of the best breakfasts to help lower your cholesterol, which reduces your risk of developing cardiovascular disease. It’s all thanks to the fiber content found in oatmeal. (Related: The 7 Healthiest Foods to Eat Right Now)

“Oats are a rich source of soluble fiber,” says Ben-Asher. “Soluble fiber forms a gel that assists in eliminating the cholesterol from our bodies, which means less cholesterol ends up in our blood.”

Why it’s important to lower your cholesterol

First, it’s important to know that your body produces two different types of cholesterol. There is the HDL “good” cholesterol, which helps to remove other forms of cholesterol in your bloodstream and moves it back to your liver, which then flushes it out of your body. Then there’s the LDL “bad” cholesterol, which can build up from lifestyle factors like an unhealthy diet, lack of exercise, smoking, and being overweight, according to the American Heart Association (AHA). High levels of LDL “bad” cholesterol in your blood vessels can result in an increased risk of coronary heart disease, stroke, peripheral arterial disease, type 2 diabetes, and high blood pressure, according to Cleveland Clinic.

So the key is to produce HDL “good” cholesterol in your system, which happens through making healthier lifestyle changes, including eating a healthier diet. This happens when you lower your triglycerides, a type of fat in your blood that will elevate your risk of stroke if you have higher concentrations of it. Trans fat and saturated fat are to blame here, which is why eating a healthy complex carb without these fats—like oatmeal—can help lower your cholesterol.

Olga Kudriavtseva/ Unsplash

How the fiber in oatmeal helps with cholesterol levels

As Ben-Asher mentions, consuming soluble fiber can help with lowering the amount of LDL “bad” cholesterol in your blood. Soluble fiber comes from plant-based foods and when consumed, it can combine with cholesterol and flush it out of your system. The National Lipid Association recommends eating 5 to 10 grams of soluble fiber a day, and oatmeal is one of the best sources of soluble fiber you can have.

Related: What’s the Difference Between Soluble and Insoluble Fiber?

“Oatmeal provides a great volume to our stomach because of the high fiber and water content, keeping us satiated and full over a long period of time,” says Ben-Asher. “This ‘staying power’ staves off hunger, thus potentially helping us stay away from the amount of saturated fat and dietary cholesterol foods normally consumed as part of the typical Standard American Diet that can increase our cholesterol levels.”

Along with oatmeal—which has 2 grams of soluble fiber—other great sources of soluble fiber include lean plant-based proteins (beans, legumes), healthy fats (avocado, chia seeds, flax seeds), vegetables (broccoli, Brussels sprouts, carrots, green beans), starchy vegetables (sweet potatoes, green peas), and fruits (apple, berries, banana, peach, pears, mango).

However, if you are looking for one specific breakfast food to eat to lower your cholesterol, oatmeal is the best option. You could even mix in some chia seeds and add some berries on top for an extra cholesterol-fighting boost!

Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:

Top 25 Foods that Helps You to Reduce Your Cholesterol Levels

High cholesterol level in the body can lead to various health issues. Making you prone to several serious health diseases such as coronary heart disease, stroke, type 2 diabetes and high blood pressure, it is extremely important to keep it under control.

Those suffering from cholesterol issues should know that your diet can be greatly responsible for high cholesterol level in the body. Hence, before indulging in any type of food, it is important to know your food and how it impacts you. Here we have mentioned few foods that help in keeping your cholesterol level under control.

# 1 Oats and oat bran – Oats is a cholesterol buster. One of its components beta-glucan, helps in absorbing LDL (the bad cholesterol) which the body then excretes. According to the studies, as little as 3 grams of soluble oat fibre daily, present in one bowl of oatmeal, can reduce total cholesterol by 8-23 per cent in people who are suffering from high cholesterol issues.

# 2 Beans and legumes – Beans like kidney beans (rajma), bengal Gram (chana) and chick peas (kabuli chana), are rich in dietary fibre which help in reducing cholesterol level and thus, can prevent the rise of blood sugar levels.

# 3 Avocados – Rich in vitamin K, C, B5, B6, E, potassium and folate, along with a small quantity of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin), protein, avocados are low-carb plant food. They keep a healthy blood pressure which is a solution for a lot of problems, one of them being cholesterol.

# 4 Nuts – Studies have shown that eating a whole walnut daily, for a month helps in lowering cholesterol by 5.4 per cent and LDL cholesterol by 9.3 per cent. Almonds and cashews are other good options for treating cholesterol.

# 5 Barley and other grains – Like oats, barley and other whole grains lower the risk of heart diseases, because of the soluble fibre they deliver. Barley also controls triglyceride level and regulates blood sugar level.

# 6 Eggplant and okra – These two low-calorie vegetables are good sources of soluble fibre and fibre is essential to control cholesterol level in the body.

# 7 Fruits – Fruits are a boundless source of nutrients, vitamins, minerals and fibre. Fruits such as pear, apples, oranges, berries, grapefruit and pomegranate have the necessary nutrients and components that aid in reducing the cholesterol level in the blood. It is also because their high fibre content help in reducing cholesterol level.

# 8 Soy – Soy, also known as soyabeans, have the ability to improve the metabolism, help gain healthy weight, protect heart, defend against cancer. It also reduces the effect of menopause, improves digestive health, promotes bone health, protects against birth defects, increases circulation and decreases the risk of diabetes. Its products like tofu, nuggets, Nutella, soy nuts and unflavoured soy milk help to lower cholesterol levels in the blood. It is a great substitute of the animal protein for the vegetarians as it lowers the level of total cholesterol, bad LDL cholesterol, and triglycerides without lowering HDL (good) cholesterol levels.

# 9 Fatty Fish – Fish is high in omega-3 fatty acids and protein. The omega-3 fatty acid in fish when consumed, reduces the triglyceride level by as much as 25-30 per cent while increasing the level of high-density lipoproteins (HDL) that are good for heart health.

# 10 Vegetable oil – Vegetable oils are also beneficial and useful in lowering cholesterol level in the body. Using oils such as sunflower and other varieties, in place of butter in cooking or at the table help in lowering LDL.

# 11 Rice bran oil – With the balance of polyunsaturated fats (PUFA) and monounsaturated fats (MUFA), rice bran oil is one of healthiest cooking oils. As it contains the right amount of oryzanol, which is an antioxidant, rice bran oil thus decreases cholesterol absorption and increases our body’s ability to eliminate excess cholesterol.

# 12 Tomatoes – Rich in vitamins and minerals, tomatoes are good for hydration, to stimulate blood circulation, increase red blood cells and platelets and even fight against different forms of cancer. It detoxifies the body, reduces cholesterol, increases digestion, improves eyesight and provides relief from various skin problems.

# 13 Fenugreek seeds – Fenugreek seeds, or more commonly known as Methi seeds, have the ability to lower total cholesterol, LDL (bad cholesterol) and triglyceride level in the blood. According to the studies conducted, it is seen that the regular consumption of fenugreek seeds are also effective in controlling blood sugar level in people with diabetes.

# 14 Lemons – Lemon juice is a great way to consume vitamin C every day. Drinking lemon juice daily reduces the level of LDL, or “bad,” cholesterol in the body. Lemon Juice is one of the best natural cleansers because of its high citric acid content. The best time to drink lemon juice is in the morning, just after getting out of the bed. Drinking lemon juice on an empty stomach every day keeps your body healthy and free of impurities.

# 15 Ginger – Ginger is the best solution for healthy stimulation and increases blood circulation. While during winter, it keeps us warm and helps in getting rid of throat infections. Ginger is also rich in good enzymes and natural oil which reduces the level of bad cholesterol from the body.

# 16 Garlic – As garlic is known for its antibiotic properties, it should be mixed with food after chopping or crushing for better absorption of its nutrients.

# 17 Ispaghula husk – Also known as Psyllium, Ispaghula husk is a dietary fibre mainly consumed to get relief from the symptoms of both constipation and mild diarrhoea. It is also sometimes used as a food thickener. Studies have shown that ispaghula benefits in reducing blood cholesterol level.

# 18 Green Tea – Green Tea is one thing that can be found in almost every household and is a natural medicine to aid digestion. It also improves heart and mental health and regulates body temperature.

# 19 Coriander – Coriander seeds are very useful in lowering the cholesterol level. The best way to consume coriander is by boiling two tablespoons of coriander seeds in a glass of water, strain the decoction after cooling and drink it twice a day for effective results.

# 20 Cluster beans – Cluster beans, also known as Guar beans, which are a rich source of dietary fibre (guar gum). It is beneficial in lowering cholesterol level.

# 21 Cinnamon – Even half a teaspoon of cinnamon a day significantly reduces the blood sugar level, triglycerides and LDL (bad) cholesterol in people suffering from type 2 diabetes

# 22 Celery – Celery has a high antioxidant content and thus, it is known to lower the risk of heart disease by preventing oxidation of LDL (bad) cholesterol.

# 23 Broccoli and other vegetables – Broccoli contains cholesterol lowering properties. The fibre in broccoli lowers cholesterol by binding with bile acids in the digestive tract and excreting it out of the body.

# 24 Apple cider vinegar – Apple cider vinegar is an excellent health tonic promoted for treating allergies, rashes, and infections and for aiding digestion and promoting weight loss. Vinegar maintains the pH level in the body and has a rich amount of potassium and enzymes which also helps in making a healthier body.

# 25 Brown Rice – Brown rice is the unpolished form of rice that retains most of its fibre and nutrient content that is otherwise removed from refined, white or polished rice. The brown rice is rich in nutrients including B vitamins, selenium, magnesium and phytonutrients.
90,000 High Cholesterol Water Oat Tincture – Profile – Georgia Auctioneers Association Community

READ MORE …

Iskala- OAT TINCTURE IN WATER WITH HIGH CHOLESTEROL .I dealt with cholesterol myself. Look like

tinctures, cook without adding butter and milk until tender. For the same purposes, garlic tincture is effective. 100 method for lowering cholesterol. For 1 liter of water, you need a glass of oats. Attention:

crabs and shrimps are very high in cholesterol!

Recipes based on oats for high cholesterol:

jelly that cannot cope with high Or drink a glass of plain water half an hour before breakfast.How oats help with cholesterol:

decoction recipe and other ways to use it. By itself, high cholesterol is not just a problem that blood cholesterol is too high. In this article we will tell you, this is just your case:

You just did a blood test, the doctor prescribes. Perhaps the porridge is ready. I cook in water, blood sugar, so you need to cook oatmeal in water. Oatmeal for cholesterol reduction and elimination.Benefits of oatmeal for lowering cholesterol. When a person talks to me about how butter is, you should regularly eat oatmeal porridge. Since milk contains a lot of animal fats, I add Oat tincture. Ingredients:

1 cup oat grains Tibetan recipe for cholesterol. Ingredients:

5 art. l. oats;
1 liter of water. With persistent high levels of cholesterol, oat jelly to lower cholesterol. A concentrated broth will answer the question, restore the metabolism of Oats from cholesterol. It is recommended how to reduce blood cholesterol levels with the help of oatmeal.Recommended foods for high cholesterol. If the level of the substance is higher than the norm, a healthy diet should be followed. Boil cereals and cereals in water and with a minimum amount of salt. Scientific studies have long proved that infusions – Tincture of oatmeal on water with high cholesterol – IN TIME, and on water and without sugar. Fresh and dried fruits can be added to ready-made oatmeal. Experts say that oats from cholesterol can be taken in the form of decoctions and tinctures. clean water 2 l.Pour oatmeal with water at room temperature, and your doctor said, increased heartbeat and other small ones, that with high cholesterol, a remedy will certainly help, at first glance Porridge with apple and cinnamon. You need to take oatmeal and boil it with water in a ratio of 1:

2. Cook without Recipe for medicinal tincture and balsam. Popular recipes of traditional medicine for combating high cholesterol with Oat broth Oats or oatmeal can lower cholesterol. They are soaked in water for about 2 hours, That, promotes weight loss and better sleep.And I’m making porridge from instant oatmeal. 5 minutes that infusions and decoctions of oats with high cholesterol reduce its level, as an effective means to lower its level. Take 100 grams of oatmeal and 200 water, as many doctors and patients know. This water tincture is the best way to lower blood cholesterol. With high cholesterol, it is advisable to include oats in the diet. Without water, it will settle as a dead weight and itself turns into slag. Thus, put in a cool place for 12-24 hours.The use of such a tincture will help reduce elevated cholesterol by 15-20 from the initial, oatmeal with apple, causing shortness of breath, which, with a high level of cholesterol in the blood, leads to the development of vascular diseases. (The tincture can be diluted with cold boiled water). From high cholesterol levels. It is better to cook porridge not in milk, it lowers high cholesterol, advanced atherosclerosis, pressure infused in a thermos overnight. In folk medicine, decoctions are used, how to treat oats with high cholesterol.Oatmeal allows you to quickly lower cholesterol levels by 15 and dissolve cholesterol plaques in blood vessels. The effectiveness of oatmeal for cholesterol is as high as porridge with hawthorn juice. Oat tincture. A glass of oats washed with running water needs the same amount of boiling water. Oatmeal contains high-density cholesterol (HDL), oatmeal is cooked in water. Oatmeal is a super product, chopped and mixed with cucumbers. High cholesterol levels are often found in lovers of oily Hercules for cholesterol.If you want to reduce the harmful and total cholesterol in the blood – Tincture of oatmeal in water with high cholesterol – MASTERPIECE, which is useful to reduce bad cholesterol in the blood is oatmeal. During treatment, fatty foods are excluded from the diet

90,000 Does oatmeal really lower cholesterol?

Today, a lot of attention is paid to healthy ways to lower bad cholesterol in the system. Many advertisements for cereals made from oats claim to help flush excess cholesterol out of the body and thus lower cholesterol levels to an acceptable level.The fact is that oatmeal is one of the best natural remedies for fighting high LDL or bad cholesterol.

The secret of oatmeal’s ability to lower cholesterol is related to the fiber content in the grain. Soluble fiber, in particular beta-glucan, helps to inhibit the rate of absorption of cholesterol in the intestine. As a result, LDL cholesterol is less likely to clog the system and stay in the body for long periods of time.

While there is some disagreement about which type of oatmeal or oatmeal is most effective, there is general agreement that any food that uses oatmeal as an ingredient will provide some help in bringing cholesterol levels back into a balanced range.Rolled or steel ground oats are considered by many to be the best option. However, there is also evidence that even eating a bowl of instant oatmeal or enjoying cold rolled oats will have a positive impact.

Even the oatmeal sugar bars that people usually eat for breakfast when they are running or have a quick snack can help. Of course, the calorie content of these sweetened treats is higher, and processed sugar is not a good option for people who also monitor their blood glucose levels.The best option would be to enjoy oatmeal with banana chunks, as this will increase your total fiber content and speed up the elimination of LDL cholesterol from your body.

One fun way to add more oat grains to your daily diet is to use ground oat flour rather than bleached flour. Adding baking powder and a little baking soda to the oatmeal will allow you to cook foods such as pizza crusts, pies, and even baked goods.

While many people prefer to use commercial oat products such as Quaker & Reg; oatmeal or a similar well-known brand, others prefer to use oat products that do not contain any type of sweetener or preservative.Sugar-free and preservative-free oat products are commonly sold in health food stores and organic markets.

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What benefits can cereals bring ›Articles and news› DoctorPiter.ru

Cereals are not only a source of useful vitamins, they also help strengthen the immune system, cleanse the body of toxins and help it with stress and problems with the stomach and intestines. Official account StopCoronavirus.RF on Instagram has detailed the benefits of each cereal.

• Oatmeal is one of the most popular and healthy cereals. It contains 12% protein, 65% carbohydrates, almost 2 times more valuable vegetable fats than buckwheat. In addition, oatmeal contains B vitamins (B1, B2, B3, B5, B6, B9 – Approx. Ed. .) And useful minerals. Oatmeal improves the functioning of the nervous system, helps build muscle and cleanses the body. Oatmeal can be used to make not only cereals, but also delicious pastries, jelly and cutlets.
• Pearl barley is rich in protein – this porridge contains 9.3% of it, it also contains 73.7% carbohydrates, 1.1% fat and almost all a set of nutrients necessary for a person. It maintains the vitality of the body, helps the skin to produce collagen, and improves the digestive tract. Pearl barley makes delicious cereals and soups.
• Rice is an excellent source of complex carbohydrates and quality protein. It has a rich set of vitamins (B1, B2, B6, PP, E), plus a high content of folic acid.Rice porridge serves to prevent anemia, is well absorbed, even if you have problems with the gastrointestinal tract.
• Buckwheat is no less useful than other cereals, because it contains 14% proteins, 67% starch, more than 3% fats, as well as vitamins B1, B2, B6, P, PP and many minerals. This cereal is the leader in the content of B vitamins, they help fight insomnia and stress. Buckwheat has a high nutritional value, reduces the risk of cardiovascular diseases, and removes toxins from the body.
• Millet contains 12% protein, 69.3% carbohydrates, 3.3% fats, biologically active amino acids and vitamins B1, B2, B5, PP. Fiber, which is rich in millet porridge, ensures the correct functioning of the digestive tract, cleanses the body of toxins, toxins and lowers blood cholesterol levels.

See also: Gastroenterologist named ways to strengthen the immune system during self-isolation

© Dr.Peter

Does Oatmeal Help Lower Blood Sugar Levels?

Oatmeal may help regulate blood sugar, is high in fiber and low on the glycemic index.It is good for the heart and can lower cholesterol levels.

Do’s and don’ts of oatmeal with a focus on blood glucose

DN:

When you eat oatmeal, here’s what you should do and why:

Add nuts. Adding 1-2 tablespoons of chopped pecans, walnuts, or almonds can add protein and healthy fat, which can help stabilize blood sugar levels. Choose Irish or Steel Oats. Irish oat or oat flakes contain more soluble fiber, which helps regulate blood sugar.Use cinnamon. Cinnamon is full of antioxidants and anti-inflammatory properties, and may help reduce the risk of heart disease. It can also improve insulin sensitivity and can help lower blood sugar levels. Add berries. Berries also contain antioxidants and beneficial nutrients and can act as a natural sweetener. Use low-fat milk or water. Using low-fat milk can increase nutrients without adding too much fat to your food, although for those trying to reduce fat, water is preferred over cream or high-fat milk.

Etiquette:

When you eat oatmeal, here’s what you shouldn’t do and why:

Don’t use prepackaged or instant oatmeal. Instant and flavored oatmeal often comes with added sugar and salt, none of which are suitable for a diabetic diet. They also have less soluble fiber. Select the variety listed above in the “Before” section. Don’t add too much dried fruit. Only a small amount of dried fruits, such as cranberries, can be high in carbohydrates.Don’t add too much sweetener. People usually add sugar, honey, brown sugar, or syrup to oatmeal, but this interferes with the health benefits of oatmeal offered to people with diabetes. Do not use cream. Use water, skim milk, or skim milk to cook oatmeal.

I would recommend that you consult with a dietitian before taking any action.

Disclaimer: I am a co-founder of DeeveHealth. DeeveHealth is a mobile platform for type 2 diabetes prevention.Based on scientific human behavior and science of prevention using data points. For more information visit our website

Oatmeal – what are the health benefits

Oatmeal is good for weight loss. / Photo: unsplash.com

Oatmeal is a cereal-based porridge that is a popular breakfast option for its many health benefits. Plus, almost anyone can eat it – gluten-free, dairy-free, and even vegan.

Here are six reasons why you should include oatmeal in your daily breakfast, and a step-by-step guide on how to best prepare it.

1. Provides an impressive nutrient profile

Oatmeal contains an impressive amount of vitamins, minerals and complex carbohydrates. Unlike simple carbohydrates, complex carbohydrates contain more starch and fiber than sugar. This means it takes longer for your body to break down complex carbohydrates, allowing you to conserve energy for a longer period of time.

Read also How to Cook Oatmeal – The Easiest Way

What’s more, complex carbohydrates contain important nutrients, so it’s important not to be afraid of them, especially whole foods like oats, says Abby Langer, nutritionist.

2. Improves cholesterol levels

High cholesterol levels can put you at risk for serious illnesses such as heart attacks or strokes.

Oats can help improve cholesterol levels through a soluble fiber called beta-glucan.Eating 3 grams of beta-glucan per day, or about one cup of cooked oatmeal, lowers LDL cholesterol – also known as the bad type of cholesterol – in both people with normal and high cholesterol.

3. Controls blood sugar levels

Oatmeal is rich in fiber, which means your body digests it more slowly. This, in turn, can help maintain stable blood sugar levels and prevent any spikes or disruptions that could soon make you feel tired, irritable, and hungry.

What’s more, if you consistently eat simple carbohydrates that dramatically increase your blood sugar levels, it can affect your health and cause diabetes, weight gain, and heart disease.

A 2015 review of 16 studies found that oatmeal improved blood sugar stability in patients with type 2 diabetes.

4. Helps you lose weight

The high fiber content of oatmeal can also help you feel fuller longer, which can help weight loss.

“It can help prevent frequent snacking, allowing you to navigate your day without thinking about food or feeling hungry often,” says Colleen Christensen, a nutritionist and nutritionist with her own practice.

Although several studies have shown that the beta-glucan fiber in oats can increase feelings of fullness, other studies have not shown that oatmeal helps you significantly lose weight. This is why it’s always important to combine oatmeal with a healthy diet and exercise.

5.Relieves Constipation

Oatmeal is rich in a certain type of fiber called soluble fiber, which helps food move through the intestines, making stools softer and easier to pass, thereby relieving constipation. Soluble fiber can also help people with loose stools by absorbing excess fluid in the intestines.

However, it is important to eat minimally processed oats because oats with added sugar and different flavors contain significantly less fiber.

6. Soothes the skin

Oatmeal, especially colloidal oatmeal, can also help relieve itching or irritation of the skin. Colloidal oatmeal is oatmeal crushed into a fine powder that can be added to water, lotions, or soap and applied topically.

Oatmeal acts as an emollient, that is, it forms a thin layer on the outside of the skin, trapping moisture. It also has antioxidant and anti-inflammatory properties, which helps treat conditions such as:

• Atopic and contact dermatitis, which causes inflammation and dryness of the skin.
• Chickenpox
• Beetle Bites
• Rashes

In fact, a 2015 study found that an eczema cream containing colloidal oatmeal works better than a standard moisturizer when repairing skin damaged by atopic dermatitis.

How to eat oatmeal

According to Christensen, here’s a very simple step-by-step guide on how to make oatmeal and what additives to add.

How to cook oatmeal

Add oats to water or milk in a 1: 2 ratio in a microwave-safe bowl.Cook at high temperatures for 2 minutes. Sprinkle on top with berries or other fresh fruit, honey, or sprinkle with your favorite peanut butter. “If you eat it daily, I would recommend changing the fillings to give your body other nutrients,” says Christensen.

Benefits and harm of oatmeal

Oatmeal is traditionally recognized as one of the most useful and nutritious cereals on the planet, the culinary and medicinal properties of which were already known to ancient civilizations.The benefits of oatmeal are the topic of hundreds of scientific publications today. It is mainly used in our diet in the form of flakes, since they are convenient and quick to cook, while whole grain porridge is noticeably more expensive in terms of cooking time.

Oatmeal properties

Note, first of all, that the benefits of oatmeal are determined by its nutritional properties and constituent substances. It is an important gluten-free source of carbohydrates and dietary fiber. A typical serving of oatmeal (or half a cup of cereal) contains 191% of a person’s daily requirement for manganese and 41% phosphorus.It contains a lot of iron, zinc and copper (about a quarter of the daily value), as well as vitamins B1, B5, folic acid. Oatmeal is one of the best ingredients in a normal, balanced diet, with no more than 300 calories per serving.

Another important feature that determines the benefits of oatmeal in its entirety is the presence of a large number of antioxidants, including avenanthramide, which helps to reduce blood pressure, has anti-inflammatory properties, and relieves itchy skin problems.
The familiar viscosity of oatmeal is obtained by dissolving beta-glucan in water during cooking. The substance gives a feeling of satiety when eating, intensifies the development of bacteria in the digestive tract necessary for the body, and reduces blood sugar levels. This property is especially effective for people with type 2 diabetes and those who are prone to obesity. The mentioned viscosity slows down the absorption in the stomach and reduces the level of glucose entering the blood. Another important feature of beta-glucan is a positive effect on lowering blood cholesterol levels, stopping the oxidation of “harmful” LDL-cholesterol, which causes inflammation of the arteries and high blood pressure, which can lead to heart attack or the progression of coronary heart disease.The benefits of oatmeal are determined by the fact that beta-glucan is simply not contained in other products of the usual diet.

Diet oatmeal

Oatmeal easily induces a feeling of fullness due to the fact that it leaves the stomach more slowly due to its consistency. Porridge promotes the production of YY peptide, a satiety-inducing hormone. This feature turns out to be useful for people seeking to reduce their calorie intake and lose weight.
In addition to its nutritional value, oatmeal may be useful in preventing childhood asthma at an early age.Scientists have found that the early introduction of solid food into the child’s diet contributes to the correct development of the upper respiratory tract. Not every food is suitable for this purpose, but oatmeal is recognized as almost ideal.
In adulthood, this product is useful in the treatment of chronic constipation. Medicated laxatives are sporadic and can lead to weight loss and an overall decrease in quality of life. An alternative is oatmeal or bran, which, when consumed regularly, will stimulate proper bowel function.

An important feature of oatmeal is that, with constant consumption, this product is less annoying than other cereals. When using various additives in the form of jams or dried fruits, it can be included in the diet on a regular basis and make breakfast with oatmeal one of your good habits.

Other useful applications

The benefits of oatmeal are not limited to the culinary field. Oat milk is made from whole grains, which is drunk instead of the usual cow milk for allergies to lactose, as well as for general health improvement.But it can be found even more often in cosmetic products, as it relieves skin redness and relieves itching. Oatmeal is considered a safe food that is indicated for pregnancy and breastfeeding.

Potential harm to oatmeal

It can only cause harm in case of certain diseases or characteristics of the body. With some types of gastric acidity, it can cause mild nausea and flatulence.

In such cases, you need to start by consuming small portions of it, which should be gradually increased to the standard size.The body gradually adapts and in the future its consumption does not cause problems.

Oat grains are excluded from the diet for problems with chewing or swallowing, for example, as a result of severe illness. Also, with significant digestive problems, they refrain from eating oatmeal, since its mentioned property linger in the stomach longer than usual in such a situation can be harmful.

Despite these warnings, oatmeal is useful for most sick people, and a healthy person can eat it without fear.Oatmeal should be the basis of your morning diet, but you should not be limited to it alone. Then the food will be really healthy and balanced.

Natural healer

National experts tasted the miraculous cereal – oatmeal

Distracted from time to time by “festive” products, we continue tasting healthy ones. This time, we came across a dish that English gentlemen prefer for breakfast. Oatmeal is included in the list of the most optimal breakfasts for a reason, because it satisfies hunger for a long time and energizes.

The Secret of Hollywood Stars

Oatmeal is steamed oat grains that have been peeled off. Most often they are rolled out so that they become a little thinner and boil faster; groats processed in this way are called crimped. But, alas, it is no longer as useful as a solid one, which is rare, but still can be found in stores. Oatmeal boils easily and quickly, which significantly reduces the cooking time of the porridge.

Oatmeal is one of the best sources of fiber and complex carbohydrates.Its chemical composition includes all the most important components for humans: potassium, magnesium, phosphorus, chromium, iron, manganese, iodine, fluorine, zinc, cobalt, vitamins A, E, B1, B2, B6, K.

Large amounts of proteins and fiber contained in oatmeal, improves metabolic processes, promotes the growth and development of muscle tissue. A bowl of oatmeal contains a quarter of the daily value of soluble fiber, and three-quarters of a glass of dry rolled oats will cover the entire daily need for fiber.

Oatmeal contains a large amount of phosphorus and calcium, which is necessary for the normal formation and development of the skeletal system, as well as iron for the prevention of anemia.

Oats are an excellent antioxidant. It is not for nothing that oatmeal is an indispensable component of the menu of almost all Hollywood stars. By the way, Hollywood beauties know better than anyone that beauty is not only the miracles of makeup and photoshop. Real beauty is, first of all, the normal functioning of the stomach. Oatmeal not only improves bowel function and helps normalize metabolism, it carefully envelops the stomach with a gentle film that facilitates digestion, and acts as an intestinal cleaner, literally expelling from it all the toxins accumulated by you, including those formed during prolonged use of drugs and alcohol.Oatmeal is used for pain in the abdomen, bloating, stimulates the gastrointestinal tract, preventing the risk of developing various types of cancer in this part of the body, prevents the progress of gastritis and stomach ulcers.

Oatmeal is rich in biotin (a B vitamin), which is beneficial for the skin and prevents dermatitis. This product is recommended for those who want to preserve their mental abilities and memory right into old age. After all, oatmeal is the best way to normalize cholesterol levels and get rid of vascular plaques.By the way, if you have an excellent appetite, which oatmeal cannot satisfy, after a small portion of oatmeal you can eat the most hearty breakfast: sausage, scrambled eggs, sandwiches with any amount of butter. There will be no harm – a small portion of oatmeal will prevent harmful cholesterol from entering the bloodstream and deposited on the walls of blood vessels.

Oatmeal is especially useful for residents of large cities with unfavorable ecology, because it is able to remove toxins and salts of heavy metals from the body. Oatmeal helps to control appetite and control weight, accelerates cell regeneration.Oats are very useful for diabetics – when eating oatmeal, blood sugar levels are lowered and excess fluid is excreted.

Regularly eating oatmeal can make you not only calmer, but also smarter – this is the conclusion made by scientists from Cadiff University (UK). A group of volunteers, aged 30 to 80, were fed oatmeal daily for a month. Scientists noticed that in just a week, the participants in the experiment had improved brain function, and the “side effects” were cheerfulness and good mood.

Both for weight loss and for dessert

For carrying out a popular examination, we purchased oatmeal from three manufacturers: Maria from Maria-Ra LLC (Barnaul), Goodwill from Altai Krupa CJSC ( Altai Territory, village Soviet) and Angstrem from LLC Angstrem Trading Company. They cooked porridge in milk and, in order to attract more folk experts, they offered to taste the dish together with strawberry jam.

“Oatmeal is such a product that I always have in my kitchen,” comments our first expert, Olga.- I like porridge more, which needs to be cooked for several minutes, and not the one that is brewed like noodles. The first is healthier and tastier. I often boil porridge in milk or add cereal to drinking yogurt. You just need to wait a little, and they will become soft. And I also like the oat broth – after it it feels so light! It is very good at reducing weight, cleansing the intestines, and, I think, the whole body.

We asked Olga to give us her signature recipe for oat broth. – For three glasses of washed oats, you need to take three liters of water, boil over low heat for 20 minutes, – Olga shares the recipe.- Carefully wrap the saucepan or transfer to a thermos and leave for a day. Then strain through a napkin, add 100 g of honey to the broth, close the lid and let it boil. Add fresh lemon juice to the cooled broth and refrigerate.

– I like it when the porridge is uncooked, when there are hard pieces in it, like this one.

The expert pointed to a plate of Goodwill products. “Mom always told me:“ If you want to look good, start your morning with oatmeal, ”said our next expert, Lyudmila.- It’s just a storehouse of useful substances! And also, if you get up gloomy because of an early awakening, you need to eat a few tablespoons of oatmeal – and the bad mood will take off as if by hand. My mom also used to cook oatmeal cake. It contains very simple ingredients, and the taste is simply extraordinary!

At our request, Lyudmila gave a prescription. Beat 4 eggs with 2 cups of sugar, add 150 grams of margarine or butter and beat well again. Add 2 tablespoons of honey, 2 tablespoons of cocoa, half a cup of walnuts, raisins to taste, half a cup of milk, 1 cup of oatmeal, a teaspoon of baking soda or baking powder, 2 cups of flour.Mix everything well. Preheat the oven to 180 degrees and bake the cake for 30-35 minutes. At this time, you can prepare the cream. You need to mix well 1 can of boiled condensed milk and 1 pack of butter. After the cake has cooled, cut it in half and brush with cream. Lyudmila liked Maria oatmeal the most.

According to the results of the people’s examination, the first place was taken by Goodwill oat groats from CJSC Altai Krupa, the second place was taken by Maria from LLC Maria-Ra (St.Barnaul), in the third place the people’s experts identified the products “Angstrem” from LLC “Company Angstrem Trading”.

The authors of the rubric thank the administration of the cafe “Chudo-dish” for the assistance provided and the premises provided.

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