High cholesterol can quietly wreak havoc in your arteries, putting you at a higher risk of heart disease and stroke.
Therefore, it’s crucial to keep the fatty substance in check before these serious health problems develop.
Fortunately, starting the day with a good breakfast could be the first step to lowering cholesterol levels, according to a doctor.
Dr Sunni Patel, from Dish Dash Deets, said: “Incorporating the following foods into a balanced diet, along with limiting saturated and trans fats, can contribute to better cholesterol management and overall heart health.”
1. Oats
The main ingredient in a popular breakfast staple contains soluble fibre that can help lower your levels of “bad” cholesterol.
Dr Patel said: “Oats contain soluble fibre, specifically beta-glucans, which can lower cholesterol by reducing its absorption in the intestines.”
2. Berries
Once you whipped up your porridge using cholesterol-busting oats, you could add some berries to maximise your breakfast’s effects on the waxy substance.
Packed with antioxidants and fibre, blueberries, strawberries, and raspberries could help prevent the oxidation of bad cholesterol, making it less likely to form plaques in arteries, the doctor explained.
3. Nuts
Another heart-healthy addition for your breakfast could be nuts as their content of healthy fats could improve cholesterol levels.
For example, the likes of almonds and walnuts are high in unsaturated fats, fibre and plant sterols, creating a powerful cocktail that could keep cholesterol in check.
4. Greek yoghurt
Rich in protein and probiotics, this popular breakfast option can help with satiety and may help lower your overall calorie intake, according to the doctor.
What’s more, the probiotic content might have a positive impact on your gut health and cholesterol metabolism.
5. Whole-grain toast
Dr Patel explained that choosing the whole grain alternative over refined could boost your fibre intake.
“Fibre can help reduce bad cholesterol levels and improve heart health,” he said.
6. Avocado
Pairing your whole grain slice of bread with avocado could be another ideal cholesterol-busting choice.
Avocado is a source of monounsaturated fats, particularly oleic acid, which can improve blood lipid profiles and reduce bad cholesterol levels, the doctor shared.
7. Eggs
While eggs contain cholesterol, they are also a good source of healthy fats, protein and other nutrients, including vitamin B12, vitamin D, riboflavin, choline and selenium, making them beneficial for heart health.
“For most people, moderate egg consumption (a few times a week) is unlikely to significantly impact cholesterol levels,” Dr Patel added.
Source: | This article first appeared on Express.co.uk
Content source – www.soundhealthandlastingwealth.com
