The Heart Foundation is encouraging people in Australia to eat more oats for breakfast given the food’s versatility and heart health benefits.

Plain rolled oats can be used to make porridge, overnight oats, muesli, included in smoothies and also in a healthy apple crumble. When consumed as part of a heart-healthy eating pattern, oats can help to lower a person’s risk of heart issues.¹

Heart Foundation senior dietitian, Jemma O’Hanlon, says that approximately a third of Australians have high cholesterol², which is a factor for some heart issues. She explains that oats are a great way to add more heart-healthy goodness to your diet.

“Beta-glucan is a special type of fibre that can help lower a person’s cholesterol as part of a diet low in saturated fat.”

Jemma O’Hanlon, Heart Foundation

How to add more oats to your diet

Jemma’s top tips for including more oats in your diet are quick, easy and highly adaptable. Take a look below!

Hot oats

Ready in a few minutes and fully adaptable to changing tastebuds (we know, it happens!), this dish is a surefire winner.

Use the Heart Foundation’s Hot Oats recipe to prepare your oats in a saucepan or microwave, then glam it up with your choice of seasonal fruit, nuts and seeds. Trust us, you will be looking forward to brekky when you go to bed!

Overnight oats

If you love the idea of fast, prepared breakfasts like overnight weetbix, you’re going to really love this! Overnight oats are not only the answer to getting out the door faster in the morning, but an inventive and fun way to get your beta-glucan fix.

The Heart Foundation’s overnight oats recipe involves combining oats, chia seeds, milk, yoghurt and vanilla extract in a tub overnight. The next morning, sprinkle with your favourite berries and nuts before devouring.

“Overnight oats are incredibly easy and delicious and can be tailored to your taste. You can meal prep the night before, or make multiple containers for the week.”

Jemma O’Hanlon, Heart Foundation

Add oats to smoothies

Adding oats to your smoothies makes them more filling and adds an extra hit of nutrition. If you need some extra fuel to get you through the morning, oats are the key to a smoothie that goes the distance.

“Include half a cup of oats in your favourite smoothie to bulk it up and still receive the nutritional benefits of oats.”

Jemma O’Hanlon, Heart Foundation

Heart-healthy desserts

There are few desserts more heartwarming than a fruit crumble – and by adding oats to your favourite recipe, it’s also heart-healthy!

The Heart Foundation’s Apple and Blueberry Crumble uses fresh fruit topped with a glorious medley of oats or muesli, wholemeal flour, low-fat margarine, sugar and cinnamon. Forget ice cream, this is destined to become your new go-to dessert.

1. 2 servings (3g of beta-glucan) daily helps lower cholesterol with a low saturated fat diet. ↩︎
2. Heart, stroke and vascular disease: Australian facts, Australian Institute of Health and Welfare, 12 December 2024. Accessed 9 May 2025. ↩︎

What’s your favourite way to enjoy oats? Share it with us in the comments below!