Whole Grain Oatmeal Lowers Blood Pressure

Cream of Wheat, or oatmeal for breakfast? If you want to drop your blood pressure, go for the oats.

In a study of folks with high blood pressure, eating soluble-fiber-rich whole-grain oats every day caused a significant dip in BP readings. In fact, some people's pressure dropped so low that they needed less blood pressure medication.

Frosting on the Oats
First things first. Never change or stop your prescription medications without express instructions from your doctor. But a bowl of oatmeal in the morning may be a wonderful thing to add to your blood pressure management plan. In the study, a diet supplemented with oats was not only more effective than wheat fiber at slashing blood pressure readings but also helped control cholesterol and blood sugar. That's quite a powerful package of heart-protective benefits for one little grain. (Take this printable heart-healthy shopping list to the store with you.)

The Proof Is in the Grains
To get the amount of oats that the study participants got, you need only about three-fourths of a cup of whole-grain oatmeal at breakfast and an oat-based snack later in the day. Make it happen with these quick and easy recipes from the RealAge Recipe Finder:

• Overnight Oatmeal: If you're pressed for time, make this recipe the night before for instant morning gratification.
• Banana Steel-Cut Oatmeal with Cinnamon: For something worth the wait, make this scrumptious recipe when you have a little more time on your hands.
• Pecan and Toasted Oat Nuggets: Throw these treats together, and pop them into your mouth when you need an afternoon pick-me-up.

See whether your blood pressure is hurting your heart with this quick quiz.