Oatmeal has long been considered one of the most useful breakfasts to maintain health. This not only nourishes the body, but also has a positive effect on the heart and digestion.
Nutritionists shared the five best habits with Eatthis.com to help make this popular product even more useful for your heart. Get to know their advice to start the day with taste and benefit.
“Soluble fiber contained in oatmeal with regular use helps reduce cholesterol. However, there are many ways to improve the effect of oatmeal on the heart with the help of correct additives, ”the nutritionist explains.
1. Berries – useful choice
It is best to add berries to oatmeal, such as strawberries, blueberries or raspberries – they are very useful for the heart.
“Berries contain a soluble fiber that helps reduce the level of general and“ bad ”cholesterol. In addition, the berries are rich in antioxidants that fight harmful free radicals that can damage the cells, ”says Gudson.
2. Crust additives – nuts and seeds
Regular inclusion in the diet of healthy fats is important for the health of the heart, and oatmeal is a great way to do this.
“Nuts and seeds are rich in monunken and polyunsaturated fats that protect the heart. Especially polyunsaturated fats contained in walnuts and pumpkin seeds, chia, flax and hemp, help reduce inflammatory processes in the body. Adds satiety and healthy fats and fiber, ”says Gudson.
If you want to get a maximum of healthy fats, choose walnuts.
“Walnuts are an excellent source of alpha-linolenic acid (ALC), vegetable omega-3 fatty acid of about 2.5 g per 28 grams. New studies show that Posa-3 vegetables can help reduce the risk of heart disease, ”says nutritionist Lauren Manaker.
3. Energy bars oatmeal
Oatmeal is a delightful breakfast, but it can also be used to prepare energy snacks all day.
“Many believe that oatmeal is an exclusively morning dish. However, it can be prepared in the form of energy rods by adding nuts made of nuts, honey, protein or collagen powder. Also add your favorite ingredients: nuts, seeds, dried fruits, coconuts or even dark chocolate.
4. Egg – nutritious accent
Oatmeal often seems to be a sweet dish, but it can be prepared in a salty version. In this case, it is necessary to add an egg to enrich nutrients.
“The American Cardiological Association advises adults to eat eggs as part of a healthy heart diet. Eggs contain many important vitamins and minerals, such as choline and iodine, and are also a source of a high -class protein. They can be prepared, frying or added to oatmeal during cooking. ”
5. Experiment with liquid
Although this may seem unusual, adding orange juice to oatmeal will help make it tastier and useful for the heart.
“Instead of cooking oatmeal on water, try to combine water and 100% orange juice in relation to the anti -inflation effect that contributes to the health of the heart,” the manner advises.
Earlier, OBOZ.UA published a list of products that are good for health.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
