Heart-Smart Berry Overnight Oats

Name: Heart-Smart Berry Overnight Oats
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Cuisine: American
Ingredients: 1 cup rolled oats; 1.5 cups milk or fortified soy milk; 2 tbsp ground flaxseed; 1 cup mixed berries (fresh or frozen); 1 tbsp chopped walnuts; 1 tsp maple syrup or honey (optional); 1/2 tsp cinnamon; Pinch of salt

Make-ahead overnight oats with soluble-fiber oats, flaxseed, and berries to help lower cholesterol and start the day heart-first.

Prep 5 min Cook 0 min Total 5 min 2 servings

The beta-glucan soluble fiber in oats binds cholesterol in the gut and helps carry it out of the body. Add flaxseed and walnuts for extra fiber and heart-friendly fats, and berries for antioxidants — no cooking required.

Why it helps

Soluble fiber from oats and flaxseed is one of the few foods shown to modestly lower LDL ('bad') cholesterol. This is a practical, repeatable way to build it into your week — especially valuable as cholesterol tends to rise after menopause.

Ingredients

1 cup rolled oats
1.5 cups milk or fortified soy milk
2 tbsp ground flaxseed
1 cup mixed berries (fresh or frozen)
1 tbsp chopped walnuts
1 tsp maple syrup or honey (optional)
1/2 tsp cinnamon
Pinch of salt

Instructions

1In a jar or bowl, stir together the oats, milk, ground flaxseed, cinnamon, and salt.
2Fold in half the berries and the sweetener if using.
3Cover and refrigerate overnight (at least 6 hours).
4In the morning, top with the remaining berries and the walnuts.

Nutrition (per serving, approximate)

340

Calories

13 g

Protein

46 g

Carbs

12 g

Fat

10 g

Fiber

120 mg

Sodium

Tips & swaps

Use fortified soy or dairy milk to add calcium and protein.
Stir in a scoop of protein powder or Greek yogurt for a higher-protein version.
Keep added sugar minimal — the berries do most of the sweetening.