5 Tips To Reduce Cholesterol At Breakfast
Once you are diagnosed with high cholesterol levels, you should start making certain changes in your lifestyle and, especially, in terms of diet. And what better way to do it than by looking to improve breakfasts? To help you, here are some tips to reduce cholesterol at breakfast.
Reducing cholesterol from first thing in the morning can be very simple and you just have to pay attention to the foods you choose and the combinations you make.
Here we will discuss some of the advice that Health and Nutrition experts usually give about diet and, specifically, the first meal of the day.
1. Take oatmeal, a very complete cereal
Oatmeal is a very complete food that is also ideal for reducing cholesterol at breakfast and maintaining good health in general. It contains soluble fiber, very necessary to reduce the lipoprotein that causes LDL. In turn, this lipoprotein minimizes the absorption of cholesterol into the bloodstream.
Combining a plate of oatmeal with a piece of fruit, such as a banana and some nuts, allows us to obtain a breakfast that is as simple as it is healthy.
2. Eat healthy fats, like avocados
Although there are people who try to avoid the consumption of avocados when they have high cholesterol, because they think that it is a food that is too caloric and with too much fat, in reality, they do not have to.
Avocados are a good source of nutrients, as well as monounsaturated fatty acids, ideal for keeping cholesterol levels balanced. In addition, avocado breakfasts will be a very energetic option, ideal to enjoy before going to training in the morning.
3. Eat garlic with lemon to lower cholesterol
The Spanish Heart Foundation (FEC) indicates that garlic is a recommended food, within a balanced diet, that although it is not a natural antibiotic as it was thought, it does contribute to health, in general terms.
To reduce cholesterol at breakfast and take care of your cardiovascular health, there are those who are encouraged to consume garlic cloves in various ways, such as the famous lemon garlic cure, for example.
4. Replace refined flours with whole grains
It is important that you choose the bread you are going to eat well. Nutrition experts point out that the most recommended option is one that contains whole grain, is rich in fiber and does not contain refined flours, such as rye bread, for example.
- To reduce high cholesterol at breakfast, avoid, above all, sliced white bread.
- There are experts who consider that rye bread is the one that has the most fiber and nutrients inside. It is a mixture of iron and B vitamins that will ensure that bad cholesterol is kept at bay.
- To enjoy a healthy breakfast and also reduce cholesterol, nothing better than having a slice of this rye bread with a touch of virgin olive oil. It would also be possible to have two slices of whole wheat bread with scrambled eggs with ham, plus a piece of fruit.
- Extra virgin olive oil is the one with the highest nutritional quality. It is rich in monounsaturated fatty acids (oleic acid), vitamin E and phytosterols, all of them cardioprotective compounds.
5. Drink white tea to lower cholesterol
Due to its antioxidant content, white tea is considered a highly recommended drink for maintaining the health of the entire body. And if it is included in breakfast regularly, it is considered that its benefits may be more appreciable.
Keep in mind that white tea alone will not be able to lower cholesterol or make it balance “automatically”. Therefore, you should always include it as a complement, within a healthy lifestyle.
Who can you ask more about it?
If you have questions about how to enjoy healthy breakfasts to lower your cholesterol, consult a nutritionist. The professional will be able to advise you properly and also guide you better so that you can achieve your goals.
Remember that you should avoid consuming sugary cereals, industrial pastries and other related edibles, since these are not really healthy and only harm you when trying to get closer to your goals.
