Packed with fiber and antioxidants, oatmeal has long ranked among the best foods for fighting cholesterol. But a recent report from the "American Journal of Lifestyle Medicine" reveals that the breakfast staple may provide even more protection against heart disease.

In a review of studies published over the past 15 years, researchers found that eating oatmeal can reduce your risk of gaining weight and developing high blood pressure and type 2 diabetes, as well as help prevent early hardening of the arteries.

If hot mush isn't your thing, take heart. "You can get the benefits of oats without sitting down to a steaming bowl," promises Missy Chase Lapine, author of "The Sneaky Chef: How to Cheat on Your Man (In the Kitchen)." Lapin recommends grinding 1 to 2 tablespoons of rolled oats to a flourlike consistency and adding it to pasta sauces, muffins, or even tuna salad. Or enjoy oats muesli-style, mixed with nuts, fruit, and milk or yogurt.