High cholesterol is one of the most common diagnoses in the office, however it should not be taken lightly: it is the precedent par excellence of a long list of cardiovascular conditions. In such a way that one of the main medical recommendations is to make adjustments in the diet, fortunately there are many highly nutritious foods that are of great help to reduce high cholesterol. Among the best recommendations is to bet on the consumption of foods with fiber, nuts, seeds, legumes, fruits and vegetables, and of course whole grains.
Without a doubt, oatmeal is the most recommended cereal, not in vain there are numerous studies that support its benefits in reducing high cholesterol. According to experts, there is a particular type of oatmeal that is known as a true cholesterol-fighting powerhouse and that is steel cut oats.
Among the main reasons, it is known that it is the most integral and raw version of the grain, and therefore the richest in soluble fiber.
Steel cut oats are the richest in soluble fiber:
Therefore, the recommendation is not only to consume oats, but to stock up on steel cut oats and the main reason is their high content of soluble fiber. It is also a 100% integral variant that allows us to obtain all the benefits related to oatmeal intake, it is a complete food, rich in proteins of high biological value, vitamins, minerals and antioxidants. Integrating it into the daily diet only provides health benefits and reduces the risk of suffering from various chronic diseases.
The truth is that there are various scientific references in which the cardioprotective virtues of oats are verified . According to a study published in the American Journal of Clinical Nutrition, whole oats are known to be the best whole grain for lowering LDL cholesterol levels.
Added to the evidence was Harvard Health, which specifically points out how diets containing whole oats are superior to diets that only focus on whole grain products, causing average cholesterol levels to drop 6.5 points.
For years most of us have bought rolled oats (also known as “old fashioned”), which has emerged as the most popular variety to buy and cook with. However, for those who are interested in reducing cholesterol levels through diet and eating habits, buying a bag of steel cut oats is the answer! Bearing in mind that the main objective when suffering from this condition is to have lower cholesterol levels, let’s not forget that its accumulation can clog the arteries and increase the risk of developing heart disease.
Tips for preparing steel cut oats:
Since steel cut oats are a more raw form of the natural oat grain, it is naturally a product that will take a little longer to cook. However, today we have some helpful tips for making a delicious bowl of steel cut oatmeal in the morning to give your body the soluble fiber it needs to lower cholesterol.
– A wonderful way to enjoy it is to mix it with water or non-sugar or vanilla-flavored non-dairy milk. To add an extra boost of health, add sliced apples when cooking, they add a delicious flavor that makes it taste almost like apple pie. Top with ground flax seeds and walnuts. These foods are a great addition to your heart health, they provide healthy fats and are high in fiber.
– To cook steel cut oats, simply add one part oatmeal to three parts water. Therefore the perfect formula is to cook: a cup of steel cut oats in three cups of water, or a mixture of water and non-dairy milk. Cook over low heat for about 20-30 minutes, or until the oatmeal is tender.
– Some oatmeal lovers strongly recommend steeping steel cut oats in clean water overnight to soften them up and thereby make the cooking process much quicker in the morning (which we are all in a hurry) .
– Never remove the gelatinous substance that is released when you cook oatmeal, it is soluble fiber and therefore the most important nutrient that helps reduce cholesterol.
– A good tip is to prepare a large pot of steel cut oatmeal, to have it on hand as a breakfast, snack and healthy snack. In addition, you can integrate it in smoothies, bowls with fruit and Greek yogurt, healthy bakery, soups, salads and whatever you can think of. It is incredibly accessible and delicious!