By Heather Snively, MS, RD
Certain foods can help reduce low-density lipoprotein cholesterol (LDL-C) in the body. Soluble fiber found in oatmeal, beans, fruits and vegetables actually reduces the absorption of cholesterol into the bloodstream. The American Heart Association recommends at least 25g of fiber each day for adults.
Focusing on plant-based, fiber-rich foods including fruits, vegetables, beans and other legumes as well as lean proteins and healthy fats will promote heart health and ensure that your numbers are in the healthy range.
Try this flavor-filled oatmeal recipe to keep your heart healthy and your LDL numbers low. Today’s recipe is also featured on Actively Northwest, where you can find more pictures of the meal, including a Vine video!
Apricot Honey Oatmeal
3 ½ Cup tap water
1 Tbs Brown sugar, packed
½ Cup Dried apricots, chopped
½ Cup honey
1 ½ tsp Cinnamon, ground
¼ tsp kosher salt
1 2/3 cup steel cut oats
3 cup soy milk, unsweetened
- Bring the water to a boil; add brown sugar, apricots, honey, cinnamon and salt
- Stir in the oats then reduce heat to a simmer
- Cook the oats, stirring often for about 15 minutes or until oats are soft and water is absorbed.
- Add desired amount of soy milk
Note: for a creamier oatmeal, substitute some of the water with warm soy milk.
What are your favorite recipes using heart-healthy oatmeal? Let us know here, or on our Facebook page.
Heather Snively, MS, RD, is a nutrition and wellness manager at Guckenheimer, an on-site corporate restaurant management and catering company. She received her Master of Science in Nutritional Sciences from the University of Washington in 2011. Heather is passionate about helping others determine the best way to enjoy food and stay healthy. Her food philosophy is simple: moderation in all things, except for vegetables—eat all the vegetables you like.