2023-05-21 05:36:41
High cholesterol is a potentially dangerous condition that, if left untreated, can increase your risk of multiple problems such as heart attacks and strokes.
Diet is also one of the main causes of high blood cholesterol, with foods rich in saturated fats being among the main causes.
In the same way that some foods can raise blood cholesterol, others can lower it.
Nutritionist Rosie Martin revealed that there are essential foods that should be added to the first meal of the day to help your heart health, according to the Daily Express website.
She said: “Breakfast is the perfect opportunity to get a variety of health-promoting nutrients before you start your day. But did you know that your choice of breakfast can either raise or lower your blood pressure and cholesterol?”
Oats
- Oats provide a soluble fiber called beta-glucan, which when included in a healthy diet has a cholesterol-lowering effect.
- Beta-glucan forms a gelatinous substance in your gut that binds to cholesterol and prevents its reabsorption. And you need 3 grams per day to get the cholesterol-lowering effect, which you can get from a few servings of oats or barley each day.
- 30g of porridge in the morning is an ideal way to start.
soybean
- Soy foods, such as soy milk, soy yogurt, tofu, and edamame, are important for lowering cholesterol levels.
- To support your heart health, you should use soy milk in your oatmeal or add some soy yogurt to your fruits for breakfast.
fruits and vegetables
- Breakfast provides a great opportunity to increase your intake of fruits and vegetables. Adding more plants to your plate will help you reduce your intake of other foods that are high in salt and saturated fat.
- Fruits and vegetables provide more soluble fiber and antioxidants. You can add berries or bananas to your porridge, or add some tomatoes, spinach or mushrooms to your cooked breakfast.
Nuts
- Nuts are good for heart health because they contain healthy fats, known as unsaturated fats, which are good for lowering cholesterol.
- The recommendation is to choose 30 grams of raw, unsalted nuts, which can include almonds, walnuts, cashews, and others.
- You can sprinkle a few nuts or seeds on your breakfast to increase your intake of heart-healthy fats.
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