Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Low-Saturated Fat Breakfasts

Heart-Healthy Oatmeal with Berries and Nuts

Start your day with this delicious and nutritious oatmeal. Packed with fiber, antioxidants, and healthy fats, it's a perfect breakfast to support heart health.

Prep Time
5 minutes
Cook Time
5-7 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 1 cup Water or Unsweetened Almond Milk
  • 1/2 cup Mixed Berries (fresh or frozen)
  • 1 tablespoon Walnuts or Almonds (chopped)
  • 1 teaspoon Chia Seeds or Flax Seeds
  • 1/4 teaspoon Cinnamon
  • 1 teaspoon Honey or Maple Syrup (optional)

Cooking the Oatmeal

In a saucepan, combine rolled oats and water (or almond milk). Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oatmeal reaches your desired consistency. Stir occasionally to prevent sticking.

Adding the Berries

Once the oatmeal is cooked, remove from heat and stir in the mixed berries. If using frozen berries, you may need to cook for an extra minute or two to heat them through.

Toppings and Enhancements

Transfer the oatmeal to a bowl and top with chopped walnuts or almonds, chia seeds or flax seeds, and a sprinkle of cinnamon. Sweeten with honey or maple syrup if desired.

Nutrition Facts (Estimated per 100g):
Calories: 90-120
Fat: 3-5g
Saturated Fat: <1g
Cholesterol: 0mg
Sodium: 10-20mg
Carbohydrates: 15-20g
Fiber: 3-4g
Sugar: 5-8g
Protein: 3-4g

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition:
This oatmeal recipe is low in saturated fat and cholesterol, making it a heart-healthy choice. The fiber from the oats and seeds can help lower cholesterol levels. The berries are rich in antioxidants, which can protect against heart disease. Using unsweetened almond milk instead of dairy milk further reduces saturated fat intake. Be mindful of added sugars from sweeteners like honey or maple syrup, and use them sparingly.

← Easy-to-Digest Chicken and Rice Soup Heart-Healthy Salmon with Roasted Vegetables and Quinoa →

FAQ

  • Can I use quick-cooking oats instead of rolled oats?

    Yes, you can use quick-cooking oats, but the texture will be slightly different. Quick-cooking oats cook faster, so reduce the cooking time accordingly.
  • Can I prepare this oatmeal in advance?

    Yes, you can prepare the oatmeal in advance and store it in the refrigerator for up to 3 days. Add a splash of milk or water when reheating to loosen it up.
  • What other toppings can I add to this oatmeal?

    Other heart-healthy toppings include sliced bananas, apple slices, a dollop of plain Greek yogurt, or a sprinkle of unsweetened shredded coconut.