Can eating oatmeal help lower blood pressure?

Marjorie Nolan Cohn
Nutrition & Dietetics

Eating a diet high in fiber can help your body maintain a healthy blood pressure, and cholesterol levels. According to the USDA National Nutrient Database, 100 g of fortified oats has 10 g of fiber, as well as 352 mg of calcium and 359 g of potassium. In some studies, both calcium and potassium have helped decrease blood pressure. Oatmeal high in a fiber called soluble fiber. Soluble fiber is unique in that it dissolves in water, as opposed to insoluble fiber, which absorbs water. Research shows that replacing refined carbohydrates with insoluble and soluble fiber helps reduce blood pressure.


If you want to drop your blood pressure, go for the oats. In a study of folks with high blood pressure, eating soluble fiber-rich whole-grain oats every day caused a significant dip in BP readings. In fact, some people's pressure dropped so low that they needed less blood pressure medication.

First things first. Never change or stop your prescription medications without express instructions from your doctor. But a bowl of oatmeal in the morning may be a wonderful thing to add to your blood pressure management plan. In one study, a diet supplemented with oats was not only more effective than wheat fiber at slashing blood pressure readings but also helped control cholesterol and blood sugar. That's quite a powerful package of heart-protective benefits for one little grain.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.