This apple crumb crumble makes a sweet and healthy snack or dessert.

RODALE NEWS, EMMAUS, PA—Whether you buy old-fashioned rolled oats, the steel-cut chopped version, or instant oatmeal in packets, you’re going to gain the heart-healthy nutrients found in this whole grain. But if oatmeal is the only oat-containing item on your menu, it's time to give some other oat recipes a try.

According to research, eating oats lowers cholesterol levels and minimizes the risk of heart disease. When scientists at Northwestern University studied postmenopausal women with moderately elevated cholesterol levels to see how oat fiber would affect their total and LDL (bad) cholesterol levels, the women who consumed oats had lower LDL and total cholesterol levels than those who consumed wheat instead. And researchers at Columbia University found that eating two servings of oats a day reduced participants' total and LDL cholesterol. The beneficial fiber in oats is known as beta-glucan, which works to absorb LDL cholesterol. In addition to fiber, oats are loaded with protein, iron, manganese and zinc, plus they contain avenanthramide, a heart-protective antioxidant. And oats have been found to reduce not only the risk for heart disease, but also the risks for type 2 diabetes and high blood pressure.

That beta-glucan in oats boasts even more benefits: Norwegian researchers have reported that it has antimicrobial and antioxidant properties. Animals that consume this type of fiber are less likely to contract herpes and influenza; humans experience enhanced immunity and more rapid wound healing when they consume beta-glucan. It may even help antibiotic medicines to work better. Beta-glucan activates the white blood cells that fight bacteria and viruses.

Don’t worry too much about reaching for instant oatmeal instead of steel-cut or rolled oats, if time’s a priority in the morning. The instant variety is still pretty healthy, though it does lose some protein and fiber during processing. More important, watch out for added salt, sugar, and artificial ingredients when you’re choosing between instant oatmeal brands. Try quick-cooking rolled oats; they’re ready a lot faster than you might think.