Can Oatmeal Reverse Heart Disease? | Dr. McDougall
What you eat plays a big role in your heart health—especially as you get older. Doctors say diet is one of the easiest things you can change to lower your risk of heart disease. And when it comes to heart-healthy foods, cardiologists are strongly recommending one simple, high-fiber option: oatmeal.
Why Fiber Matters More After 60
Fiber does more than keep your digestion regular. According to Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare Saddleback Medical Center, fiber—especially soluble fiber—helps lower “bad” LDL cholesterol, regulate blood pressure, and keep blood sugar levels stable.
That’s important because high cholesterol, uncontrolled blood pressure, and diabetes all raise your risk of heart attack and stroke as you age. Yet, most people don’t eat the recommended 25–30 grams of fiber per day.
Why Cardiologists Recommend Oatmeal
“Oatmeal is one of the best—and easiest—ways to get more fiber,” says Dr. Chen. Just one cup packs about 8 grams of fiber, getting you well on your way toward your daily goal.
Dr. Supreeti Behuria, director of the Hypertension Center at Northwell’s Staten Island University Hospital, adds that oats are gentle on the digestive system and simple to prepare. Plus, you can dress them up with fruits, nuts, or seeds for extra nutrients.
How Fiber Protects Your Heart
- Lowers cholesterol: Helps prevent plaque buildup in arteries.
- Supports healthy blood pressure: Reduces strain on blood vessels.
- Controls blood sugar: Lowers risk of type 2 diabetes, which doubles heart disease risk.
- Helps with weight management: Keeps you full longer and reduces overeating.
Soluble vs. Insoluble Fiber (Made Simple)
- Soluble fiber (found in oats, apples, citrus fruits, beans) mixes with water to form a gel, helping lower cholesterol and regulate blood sugar.
- Insoluble fiber (in wheat bran, veggies, whole grains) adds bulk to stool, helping digestion.
Both types are important—and oatmeal gives you a solid dose of soluble fiber.
Tips to Make Oatmeal Even Healthier
- Pair oats with protein and healthy fats (like yogurt, nuts, or seeds) to keep blood sugar steady.
- Add fiber-rich fruits like berries or apples.
- Drink plenty of water, since fiber works best when you’re hydrated.
- If you’re new to eating high fiber, increase it slowly to avoid bloating or gas.
Bottom Line
If you’re over 60, cardiologists agree: a daily bowl of oatmeal is one of the simplest steps you can take for a stronger heart. Just remember, variety matters—so aim to get fiber from plenty of whole, minimally processed foods too.
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