What happens to your blood pressure when you eat oatmeal every morning

If you have high blood pressure, the addition of oats to your daily routine can be a simple and effective way to help manage it. Although oat flour is not a remedy, research suggests that oats can have a low but useful impact on blood pressure when eaten consistently.

What research says

Several studies show that eating regularly to eat about 1 cup oat flour can help lower blood pressure, especially in people with high blood pressure.

This effect tends to be more visible when oats replace refined grains such as white bread or rice in food, even when the overall number of calories remains the same. To see the measurable advantages, oats should be consumed most of the time for at least 8 weeks.

The most significant reductions are generally observed in systolic blood pressure, which is the upper number in a reading of blood pressure. It is the pressure in your arteries when your heart beats.

The average drop in blood pressure is approximately 2 to 3 mm Hg. Although it may seem small, even a slight reduction can significantly reduce your long -term risk of heart disease, stroke and kidney problems, especially when combined with other healthy habits.

Why oats can help lower blood pressure

Oat is rich in beta-glucane, a type of soluble fiber that plays a significant role in their hypotestrative effects.

• It slows absorption: Beta-glucane forms a frost-shaped substance in the digestive tract once you have eaten it. This slows down at what speed the nutrients, including sugars, are absorbed, which helps prevent blood sugar and dips. Over time, this response to more stable blood sugar can reduce insulin resistance, a factor linked to high blood pressure.
• It eliminates blood cholesterol: Beta-glucane binds to bile acids in the intestine, which encourages the body to get rid of it. To make more bile acids, your body draws blood cholesterol, in particular LDL cholesterol (“bad”). The lower LDL levels help improve the function of blood vessels and reduce stress on the cardiovascular system.
• It is a prebiotic: Beta-glucan nourishes healthy bacteria in your intestine. These good bacteria make short chain fatty acids and other compounds that can reduce inflammation, stimulate immunity and promote healthier blood pressure regulation.

Oat trim for additional health benefits

To increase the advantages of oat flour, consider mixing in other foods that support heart health and blood pressure. Some big additions include:

• Fruit: Bananas, berries, apples and apricots provide potassium, fibers and antioxidants.
• Vegetables: Tasty oat flour with vegetables such as spinach, mushrooms, onions or avocado can be a satisfactory breakfast rich in nutrients.
• Dark chocolate: A small amount of 70% or more cocoa chocolate adds polyphenols, which can help blood vessels relax.

What if you’re not a fan of oat?

Oat is not the only source of beta-glucan. If you are not a fan, you can try to include other foods rich in beta-glucane in your meals, such as:

• Barley
• Some types of mushrooms
• Nutritional yeast
• Algae and seaweed

These foods also offer fibers and antioxidants, although research on their specific effects on blood pressure is more limited compared to oats.

Security and other things to consider

Oat is generally safe for most people to eat every day. However, increased fiber too quickly can cause gas, bloating or constipation if you are not used to a diet rich in fiber. Add the fibers gradually to reduce these side effects and drink a lot of water throughout the day.

Oat can also slightly reduce blood sugar, so if you take insulin or other drugs for diabetes, talk to your health care provider before making a daily habit. They may suggest monitoring your blood sugar more closely or adjusting your medication.

Although oats do not naturally contain gluten, they are often treated in installations that also manage wheat. For people with celiac disease or gluten sensitivity, cross contamination can be a problem. In this case, search for the labeled gluten -free certified to be safe.