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Heart-Smart Recipe: Steel-Cut Oatmeal with Antioxidant Berries
A side of sliced strawberries with your steel-cut oatmeal may make for one heck of a smart breakfast combo.
That's because oats are rich in heart-healthy compounds called phenols. And it seems that adding some vitamin C (from the berries) is like adding water to a Chia Pet: It causes the heart-helping powers of the oats to grow.
Working in Synergy
When oat phenols and vitamin C were combined in a study, they worked synergistically to reinforce LDL cholesterol and make it more stable -- even better than the oat phenols alone could do. (How low should your LDL be? Check here.) And you want your LDL to be stable, because that means it's less likely to break down and stick to the walls of your arteries. You know, that process that can lead to heart attacks, strokes, and other nasty business.
Why Steel-Cut Oats?
They take a little longer to make, but they're worth it. Steel-cut oats -- also called coarse-cut oats -- are lightly processed. And that means they probably still have most of their good stuff intact (fiber, nutrients, etc.). Quiz yourself on your knowledge of whole grains.
Not sure how to cook steel-cut oats? Try this slow-cooker recipe from EatingWell and you'll wake up to a warm, fruity bowl of steel-cut oatmeal. Find more recipes at EatingWell.com.
Read this article for nine other high energy ways to start your day.
RealAge Benefit:
Choosing whole grains rather than processed grains can make your RealAge 1.2 years younger if you are a man and 2.3 years younger if you are a woman.
Avenanthramides and phenolic acids from oats are bioavailable and act synergistically with vitamin C to enhance hamster and human LDL resistance to oxidation. Chen, C. Y., Milbury, P. E., Kwak, H. K., Collins, F. W., Samuel, P., Blumberg, J. B., Journal of Nutrition 2004 June;134(6):1459-1466.
