This Cheap 'Junk' Breakfast Can Help To Lower High Cholesterol

Though porridge oats made their way to the SNP’s list of “junk foods” last year, the Mayo Clinic, British Heart Foundation, Heart UK, and more seem to disagree. 

In fact, the Mayo Clinic placed oatmeal on their list of foods designed to improve your cholesterol figures. 

That’s because soluble fibre, the kind present in oats, reduces your low-density lipoprotein (LDL) or “bad” cholesterol. It’s also been linked to lower bowel cancer and dementia risk and a decreased likelihood of stroke.

The British Heart Foundation added that “people who survive heart attacks have a greater chance living longer if they increase how much fibre they have”. 

But is porridge always good for us? 

The fibre in oats survives processing

It is true that a lot of foods lose some fibre as they are processed. That’s because, as something like wheat is milled further, more and more of its fibre-rich bran and germ is lost. 

But speaking previously to HuffPost UK, Dr Frankie Phillips, a dietitian at The British Dietetic Association, said that oats are a happy exception.

“Even when they’ve been refined as porridge oats, they remain a highly nutritious, low-cost and versatile food containing fibre, B vitamins, a range of minerals and antioxidants,” the doctor shared.

That’s because, even though the inedible hull of oats is always removed, the grain’s soft, fibrous bran makes up part of the body of the food rather than encasing it.

That means all oats are wholegrain and high in fibre, helping us to meet our 30g a day fibre goal (which Dr Phillips says “we eat far too little” of in the UK, with most adults eating 20g on average rather than the recommended daily 30g).

Is porridge ever unhealthy?

It can be, depending on your toppings and milk. 

“Clearly, adding a heap of syrup or sugar to a bowl of porridge isn’t a great way of achieving balance, but a topping of chopped nuts, berries or dried fruit can pack in even more nutrients to an already top-notch breakfast choice,” Dr Phillips told us. 

“If you’re limited to instant pots of porridge though, I’d suggest going for the plain type and adding your own toppings rather than pre-mixed pots which have added sugars.” 

Still, on average, the breakfast is a pretty good bet for your heart health.