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Oats have a pretty impressive relationship with long-term health. Across several large observational studies, eating oatmeal and whole-grain oats was consistently associated with either better or neutral cardiovascular outcomes. In one analysis, people eating oatmeal two or more times per week had about a 21% lower risk of coronary heart disease compared with those eating less than once per month. Other research found that greater whole-oat consumption was associated with lower all-cause mortality in both men and women. These studies can’t prove that oats caused people to live longer. People who eat more oats may also exercise more, eat differently, or have other healthy behaviors. Researchers adjusted for many of these factors, and randomized trials provide additional evidence that oat-derived fibers can improve cardiovascular risk factors like LDL cholesterol. How to Use This: A reasonable target based on these studies is around 50–75 grams of dry oats at least twice per week. Eating them more frequently may provide additional benefit, but the research doesn’t establish an ideal amount. Want to know whether replacing eggs with oats matters, whether oats help people who already have cardiovascular disease, and how oat fiber may protect the heart? I cover those questions in my Physionic Insider membership. The link to join is in my bio. How often do you eat oatmeal or oats? References: Hu Y, et al. BMC Med. 2022;20:192. Helnæs A, et al. Am J Clin Nutr. 2016;103:999-1007. Wu JR, et al. Sci Rep. 2019;9:3091. Lyskjær L, et al. Stroke. 2020;51:75-81. Johnsen NF, et al. Br J Nutr. 2015;114:608-623. Wolever TMS, et al. Am J Clin Nutr. 2010;92:723-732.

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