Whole grains are a cornerstone of heart-healthy eating patterns. Research consistently links higher whole-grain intake with lower risks of cardiovascular disease. Among the many options available, dietitians agree that oats are a top choice.
Oats contain protective nutrients that prevent heart disease, in addition to being low in saturated fat, refined sugar, and trans fats, according to registered dietitian Lizzy Swick, MS, RDN, owner of Lizzy Swick Nutrition in New Jersey.
Whether you enjoy them as oatmeal, overnight oats, or blended into smoothies, oats deliver a mix of nutrients that support cardiovascular health.
Key nutrients in oats include (per ½ cup dry rolled oats):
- Fiber: 4 grams (g)
- Protein: 5 g
- Carbohydrates: 28 g
- Beta-Glucan: 3 g
- Magnesium: 50 milligrams (mg)
- Iron: 2 mg
- Potassium: 140 mg
A primary reason oats are so powerful for heart health is that they contain beta-glucan, a type of soluble fiber. “Beta-glucan has been shown to lower LDL cholesterol, and early research shows promising signs that it may reduce inflammation by supporting a healthier gut barrier and microbiome,” Kaytee Hadley, MS, RDN, IFMCP, functional medicine dietitian and founder of The Integrative Center for IBS and SIBO in Los Angeles, CA, told Health.
“When you eat oats daily, that consistent intake of soluble fiber, beta-glucans, magnesium, and potassium not only protects your entire cardiovascular system, but these nutrients literally improve all organs and improve health span,” said Swick.
Here are some of the reasons dietitians recommend oats for heart health.
Oats Help Lower LDL Cholesterol
Research shows that consuming about 3 grams of beta-glucan daily can help lower LDL cholesterol levels.
Beta-glucan turns into a gel-like fiber in your gut, which helps pull cholesterol out of circulation,” Swick told Health. “It also slows how quickly carbs hit your bloodstream, so you get steadier energy and fewer snack attacks.”
Oats Can Support Healthy Blood Pressure
Oats contain magnesium and potassium, minerals that help relax blood vessels and maintain fluid balance. Diets rich in whole grains, including oats, are associated with lower blood pressure and reduced hypertension risk.
Oats May Improve Blood Sugar Levels
Heart health and blood sugar control are closely connected. Chronically elevated glucose and insulin levels can damage blood vessels and increase cardiovascular risk.
Oats have a relatively low to moderate glycemic impact, particularly when you eat them with protein or healthy fats. The fiber slows digestion, leading to a more gradual rise in blood sugar.
Oats Promote Satiety for Weight Management
Maintaining a healthy body weight is another important factor in reducing heart disease risk. The soluble fiber in oats can help you feel fuller and support appetite regulation.
“This specific type of fiber improves satiety, which is necessary for people on an intentional weight loss journey in order to improve health and prevent cardiometabolic disease,” said
Swick. Feeling satisfied after meals can make it easier to maintain balanced eating patterns over time.
Oats May Lower Inflammation
Whole grains, including oats, are associated with lower levels of inflammatory markers. Since chronic inflammation contributes to atherosclerosis (plaque buildup in arteries), anti-inflammatory dietary patterns are considered good for your heart.
Oats also provide antioxidants, such as avenanthramides, compounds unique to oats that may support vascular health.
“Studies show that about 3 grams of beta-glucan per day supports heart health, and ½ to 1 cup of dry oats provides that amount,” said Hadlee. “Eating any amount of oats can still offer benefits as part of a balanced diet rich in fiber.”
If eating oats daily feels repetitive, variety can help:
- Alternate hot oatmeal and overnight oats
- Add different toppings like berries, nuts, or seeds
- Use oats in smoothies, baking, or energy bites
While oats may earn the top title, several other types of whole grains also contribute valuable cardiovascular benefits.
- Barley: “Barley is the closest runner-up to oats for heart markers,” said Swick. “It’s also high in soluble fiber and is a great swap into soups, grain salads, or as a rice replacement.”
- Quinoa: Technically a seed, quinoa is a nutrient-dense swap for more refined grains. It provides protein and nutrients that support blood pressure and heart health, such as fiber and magnesium.
- Brown rice: Brown rice offers more fiber, antioxidants, and minerals than white rice.
- Farro: Farro contains important nutrients like fiber, protein, and iron. “It has a nutty, complex flavor, and it’s chewy and satisfying, which helps meals feel more substantial, and that can make
heart-healthy eating easier to stick with,” said Swick.
Choosing a mix of whole grains helps diversify nutrient intake while supporting heart health.
