Heart
Heart-Smart Berry Overnight Oats
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.