We know that a high-fiber diet is good for us. However, most Americans consume only about half of the recommended amount of fiber each day (20-35 grams per day). Fiber helps lower cholesterol, is important for digestive tract health, helps with blood sugar control in diabetics and aids in weight management by providing a sense of fullness. One type of fiber that helps lower LDL (bad) cholesterol is soluble fiber. Eaten with a diet low in saturated and trans fat, soluble fiber has been associated with decreased risk of cardiovascular disease.

Oats contain more soluble fiber than any other grain. A popular way for people to consume oats is oatmeal. There are many different varieties of oatmeal, including old-fashioned, steel-cut, quick-cooking and instant. The nutrient content of these varieties is virtually the same. The cooking times vary — the smaller pieces speed up cooking time. Read your labels though, and be aware of those added sugars.

Try one of these toppings to add variety to your bowl of oatmeal:

Fresh blueberries or sliced strawberries

1 tbsp. natural peanut butter

1 Tbsp. ground flax seed

Dried cranberries with sliced almonds or walnuts

Breakfast Muesli

Serves five

Source: Hy-Vee Test Kitchen

All you need:

1 c. uncooked Hy-Vee quick oats

1 container (6 oz.) fat-free vanilla yogurt

1 c. skim milk

1/2 c. Hy-Vee sliced almonds

1/4 c. Hy-Vee honey

1/4 c. whole ground flaxseed meal

1/2 c. Hy-Vee dried cherries

1 c. fresh blueberries

All you do:

Combine quick oats, yogurt, milk, almonds, honey, flaxseed meal and cherries in a bowl. Stir well. Refrigerate two hours. Serve topped with fresh blueberries. Store remaining cereal in the refrigerator.

Daily nutritional values:

15% vitamin A

8% vitamin C

15% calcium

10% iron

Nutrition information per serving:

Calories: 310

Carbohydrate: 51 g

Cholesterol: 0 mg

Dietary Fiber: 7 g

Fat: 8 g

Protein: 10 g

Sodium: 60 mg

Sugar: 31 g

Amy Pleimling is a registered and licensed dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.