We know fiber is good for longevity and overall health (it keeps you fuller for longer, reducing blood sugar spikes, and helps manage cholesterol). And while most of the fiber-fueled hype seems to tilt toward Beans and dark leafy greens, oatmeal certainly deserves some of the fanfare. In fact, if you start your day with 1 cup of oatmeal, you’ve already consumed 8 grams! Best of all, oats contain beta-glucan, a particularly healthy dietary fiber that isn’t just great for eating. heart health but it has even been shown to help support immune health too.

Besides the fiber content, oats also contain significant amounts of vitamin E, phytic acid, phenolic compounds and avenanthramides, which can help reduce inflammation, according to a systematic review. In addition, oats (regardless if they are rolled or cut steel) are whole grains, which turned out support lower cholesterol levels. Blander and his team at Inside Tracker even published an article on effects of nutrition on blood biomarkers, noting: “There is precedent in the literature for consuming oatmeal and green tea and reducing LDL levels.”

All of this to say that oatmeal is a solid choice for breakfast to help keep your heart health, cholesterol, and immunity on par, all essential for healthy aging. Maybe whip this rich, jar of oats overnight blueberry cheesecake, or a savory bowl of zucchini oatmeal to change the flavor – maybe even sip on some green tea, too, for good measure.

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