Chia Seeds & Oatmeal: Superfoods for Heart-Health

Putting my registered dietitian nutritionist hat on this valentine’s day to give a shout-out to two of my favorite foods for heart-health. Actually, let’s boost their ego a bit. These foods are SUPER good for your heart: chia seeds and oatmeal. Before I start sharing recipes and tips and tricks to include more heart-healthy foods in your day-to-day, here’s what you need to know about chia seeds and oatmeal when it comes to protecting your heart:

CHIA SEED 101 

Here are a few key reasons why chia seeds are good for heart health:

1. High in fiber – Chia seeds are a great source of fiber. Dietary fiber helps lower “bad” LDL cholesterol levels in the blood. Having high LDL cholesterol increases your risk for heart disease.
2. Contains heart-healthy fats – Chia seeds are rich in omega-3 fatty acids. Omega-3s help reduce inflammation and prevent irregular heartbeats. They also keep blood pressure levels in a healthy range.
3. Good source of protein – Chia seeds provide protein without a lot of calories. Getting enough protein from foods like chia seeds helps regulate blood sugar levels, reducing heart disease risk.
4. High amounts of antioxidants – Antioxidants fight cell-damaging free radicals in the body. Chia seeds contain antioxidants like quercetin that protect LDL cholesterol from free radical damage and prevent atherosclerosis.
5. Rich in minerals – Chia seeds offer minerals like potassium, magnesium and calcium. Maintaining healthy levels of these important minerals helps manage blood pressure and ensures normal heart rhythm and function.
6. May reduce triglycerides – Research shows the soluble fiber in chia seeds can help lower triglyceride levels over time. High triglycerides are a known risk factor for heart attack and stroke.

Oatmeal 101

Here are some key reasons why oatmeal is good for heart health:

• High in soluble fiber – Oatmeal contains soluble fiber called beta-glucan. Soluble fiber helps lower LDL (“bad”) cholesterol levels, which decreases the risk of heart disease.
• Releases energy slowly – The fiber in oatmeal makes it a slower-burning carb compared to refined carbs. This helps stabilize blood sugar and insulin levels, which is important for heart health.
• Rich in nutrients – Oats provide minerals like magnesium, phosphorus, zinc and selenium. Magnesium helps maintain a healthy heart rhythm and blood pressure.
• Good source of antioxidants – Oatmeal contains antioxidants like avenanthramides that reduce inflammation and protect LDL cholesterol from damage. This prevents plaque buildup in arteries.
• May reduce risk factors – Studies show eating oats regularly can lower total and LDL cholesterol, blood pressure, inflammatory markers and body weight – all major risk factors for heart attacks and strokes.
• High in plant compounds – Oats contain beneficial plant compounds called avenanthramides and tocotrienols that have anti-inflammatory and cholesterol-lowering properties.
• Provides satiety – The fiber in oats contributes to feeling full, which helps maintain a healthy weight and reduces heart disease risk over the long run.

NEXT UP: CHIA SEED & OATMEAL RECIPES

PHEW! Ok, now it’s chow time! Ya know, the good stuff. RECIPES! Last week I was back on air with my girlfriends at WILX Studio 10 and guess what?! We talked about chia seeds and oatmeal! Once the segment is live, I’ll be sure to share it along with the recipes we featured. But for now, here’s a behind the scenes look at the segment! 

By including chia seeds or oatmeal in your diet each day, you are helping your amazing heart stay strong and healthy for all its hard work pumping blood through your body. Remember – your heart works hard for you, so fuel it with good foods!