Oats for a healthy heart

Heather Little-White, PhD, Contributor

February is the month of love and this brings into focus affairs of the heart. Everyone wants a healthy heart and, as such, should take precautions to preserve it. The foods you consume are the first natural prescriptions you can choose. It has been established that oatmeal provides excellent cardiovascular benefits. Consumption of wholegrain oats can effectively reduce levels of the 'bad' LDL cholesterol.

Plaques

High cholesterol levels, hypercholesterolaemia, have a long association with many diseases, particularly cardiovascular disease (CVD) and deaths related to the disease. High cholesterol levels lead to the build-up of plaque on blood-vessel walls. Eventually, these plaques become damaged or simply grow too large and so rupture or block a blood vessel causing a heart attack, stroke, or blood clots, which can occur anywhere in the body.

Lowering cholesterol levels can therefore significantly reduce the risk of CVD and stroke. Therefore oats and oats-based products should be a regular part of your daily diet.

Oatmeal for healthy lifestyle

There is a strong link between the consumption of whole-oat, sources of soluble fibre,and a reduction in blood-cholesterol concentrations (American Journal of Lifestyle Medicine, 2008). Recent studies have suggested that whole-oat products may reduce the risk for increased blood pressure, weight gain, and type-2 diabetes and reduce LDL cholesterol. Oatmeal has several benefits for heart health and provides a healthy lifestyle option for persons' risk for heart disease.

Fibre

Known scientifically as Avena sativa, oats has a distinctive flavour from the roasting process. Although oats are then hulled, this process does not strip away their bran and germ, allowing them to retain a concentrated source of their fibre and nutrients. Oats contain high levels of dietary fibre, manganese, selenium, and magnesium. It is high in a special beta-glucan which helps to lower bad blood cholesterol (LDL). Products high in beta-glucan include oat bran, rolled oats, oatmeal and whole-oat flour. Oats also contain an antioxidant, avenanthramide, which helps prevent free radicals from damaging LDL cholesterol.

Morning bowl of oats

That morning bowl of oats has been shown to reduce the risk of high blood pressure and heart attack. Harvard researchers have found that men who simply enjoyed a daily morning bowl of whole grain (not refined) cereal had a 29 per cent lower risk of heart failure. (Archives of Internal Medicine, 2007) Three grams of soluble oat fibre can be found in just one bowl of oatmeal.

Other ways to enjoy oats

Each day, you should have at least three servings of whole grains such as oats and whole wheat. To increase intake of oat products, try the following:

Have a piping-hot bowl of oatmeal with nuts or fresh fruits as breakfast.

Cut an orange, rich in vitamin C, in quarters, or pour yourself a glass of orange juice to enjoy along with your oatmeal.

Oatmeal cookies for children's snacks.

Add oat flour or whole oats when you make dumplings, breads and muffins.

Sprinkle oat bran on salads

Stuffing for poultry.

Hot and Fruity Oatmeal

This oatmeal recipe will definitely give a boost to the start of your day and only takes minutes.

Ingredients

1 cup regular oats

1 medium fresh Otaheiti apple

2tbs ground cinnamon

2tbs vanilla extract

2ozs raisins

2tsp brown sugar

¹/² cup non-fat milk

8oz water

Method:

1. Wash apple and remove seed. Chop apples (unpeeled).

2. In a small pot, add 1/4 cup water, brown sugar, apples, raisins, cinnamon and vanilla extract and simmer on medium heat until apples are extra soft and liquid has a syrupy consistency.

3. While the fruit is being cooked, in a medium-size pot, bring the rest of the water to boil.

4. Add the oatmeal and cook as usual until done. Combine the oatmeal-and-fruit concoction and simmer on low heat.

5. Add milk, cover and turn off heat.

Serve hot or warm.

Serves four

Recipe adapted from Spark Recipes.

Storing Oats

You are anxious to get your fill of oats, but buy small quantities at a time as it can easily go rancid because this grain has a slightly higher fat content than other grains. Oats should be stored in an airtight container in a cool, dry and dark place where it can be kept for up to two months.