18.11.2025
In spite of modern trends of healthy lifestyle, cardiovascular illness is recognised as the disease of the century. This is the leading cause of disability and premature death. People are called for more robust efforts to help prevent cardiovascular diseases, which are the leading cause of death in the European Union (about 10 000 persons per day). The number of fatalities is due to high levels of ‘bad’ cholesterol - low-density lipoprotein (LDL). The danger of this illness is that people are often unable to detect the development of atherosclerosis.
Preventative care is very important in this case. There is an excellent solution for improving vascular health: a healthy diet, which many people used to be very sceptical about earlier. Yes, heart vessels can be restored! An easily accessible, relatively inexpensive and tasty option is porridge. And in this article, we will present the TOP 5 porridges that will become your useful and delicious guide to healthy longevity.
1st grand place – buckwheat porridge. Research shows that people who regularly eat buckwheat porridge have lower levels of cholesterol, triglycerides, and glucose in their blood. A diet, which rich in buckwheat, reduces the risk of cardiovascular disease and atherosclerosis by 30%. Properly cooked buckwheat porridge makes blood vessels smooth and prevents cholesterol from forming. We are used to simply cooking buckwheat over low heat. But there is a more effective recipe that does not require cooking – buckwheat with yoghurt:
You should wash 150 g of whole grain buckwheat thoroughly with cold water, fill with 150 ml of fresh yoghurt, add a pinch of sea salt and 1 teaspoon of cinnamon. Cover the mixture and place in the fridge overnight (minimum 8 hours). The dish will be ready in the morning.
2nd place – oatmeal. Oatmeal is not far behind buckwheat in terms of its healing properties. Whole grain oat flakes contain dietary fibre – beta-glucans, which have a gel-like effect and bind cholesterol. Therefore, oatmeal can easily be called a ”cholesterol catcher” and a ”doctor for the heart and gastrointestinal tract”. Oats are also rich in vitamins and minerals such as magnesium, phosphorus, calcium, iron, sodium and zinc. But it's not just important to eat oatmeal, it's important to prepare it correctly. The ideal recipe for healthy oatmeal is “golden” oatmeal with turmeric:
100g whole grain oat flakes, pour 250ml water, cook for 5 minutes. Add 100ml milk, half a teaspoon of turmeric, a quarter of teaspoon of ground ginger and 2 pinches of black pepper and cook for another 3-4 minutes. At the end, add 1 teaspoon of flaxseed oil. This portion of oatmeal provides 4 grams of beta-glucans and reduces ‘bad’ cholesterol levels by 5-10% in just one week.
3rd place – barley porridge. Barley porridge is is the forgotten queen of vascular health. It contains three times more niacin than buckwheat and the same amount of beta-glucans as in oatmeal. In addition to lowering “bad” cholesterol, niacin also raises “good” cholesterol levels. A simple and effective recipe is barley porridge with yogurt and berries:
Wash 100 g of barley groats thoroughly, pour in 300 ml of water and bring to a boil, then cook over low heat for 20 minutes, stirring occasionally. When the water has been absorbed, the porridge is ready. Add 100 ml of natural unsweetened yogurt, berries to taste, and 1 teaspoon of honey to the finished dish. Eat this dish for 1-2 weeks, and your well-being will thank you!
4th place – millet porridge. Many people don't take into account the benefits of millet, but they shouldn't! Millet is a real builder. Millet contains lecithin (a phospholipid) which strengthens blood vessel walls, silicon (no silicone!) – a building material for collagen (which forms part of artery walls), and magnesium, which relaxes blood vessel walls and can lower blood pressure naturally. An excellent recipe for blood vessels – millet with lemon and buckthorn:
Wash 100 g of millet groats with cold water three times to remove the bitterness. Bring 250 ml of water to a boil, add the washed millet, and cook over medium heat for 15 minutes. Add 100 ml of milk (2% fat) and cook for another 10 minutes until it`s ready. Press lemon juice into the finished dish, add 1 teaspoon of sea buckthorn oil and 1 teaspoon of flax seeds.
5th place – pearl barley.Pearl barley porridge is the empress of all porridges, containing essential amino acids. Lysine improves blood circulation in the brain, strengthens capillary walls, and prevents insults. Selenium and vitamin E are powerful antioxidants that play a role in preventing dementia and Alzheimer's disease. A week of regular consumption of barley will significantly improve your overall health, skin tone, and add vitality. The most effective recipe is – barley with ginger:
In the evening, wash 100 g of pearl barley and leave to stand for 8-12 hours in the water. In the morning, filter the pearl barley and pour boiling water (300 ml) over it, then cook for 30-40 minutes on a low heat until it`s soft. Add 1 teaspoon of freshly ground ginger and a pinch of cinnamon to the finished porridge.
And remember that it is more effective to include whole grain products in your diet. They contain much more fibre, which helps remove cholesterol from the body. Of course, the method of preparation and the quality of the grain also have an important role. Guaranteed results are ensured by using grains produced using modern technologies and from specialised equipment from SIC “AGRO-SIMO-MASHBUD”. Stay healthy and enjoy your meal!
