What you eat first thing in the morning might have a big impact on your cholesterol levels. Breakfast isn’t just about satisfying your hunger – it’s about making choices that support your heart’s health too. Protein, high fibre, healthy fats, and a small amount of carbohydrates can all contribute to a well-balanced meal. We spoke to Sakshi Singh, Nutritionist, Founder, Dietetic Place, who listed breakfast choices to help you stay on task.
According to the StatPearls, although cholesterol plays a crucial role in the proper functioning of cells, it can become detrimental if it reaches abnormal levels in the bloodstream. What’s intriguing is that when the levels of LDL-cholesterol become excessively elevated, leading to a condition known as hypercholesterolemia, the risk of developing premature atherosclerotic cardiovascular diseases rises.
Breakfast Options To Control Cholesterol Levels
Oatmeal
Singh said, “Oatmeal is a fibre-rich, low-fat whole grain with about 6 gm of protein per serving. Oats’ main functional element is beta-glucan, which is found in both soluble and insoluble fibre. This reduces insulin and blood glucose levels, lowers blood cholesterol levels, and aids in body weight maintenance.”
Eggs
Eggs are a great source of protein and healthy fats, and they can be utilised in a variety of breakfast meals. Boiled eggs, scrambled eggs, egg sandwiches, egg salad, and omelettes with veggies are just a few of the breakfast alternatives available. Eggs are high in protein and include good fats, which can help keep cholesterol levels in check.
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Fibre-Rich Fruits
Singh said, “Consuming too many foods heavy in sodium and saturated fats might produce a cholesterol imbalance. However, you may be unaware that heart-healthy soluble fibre-rich foods can help lower high cholesterol levels. Fruits are high in soluble fibre called pectin, which is known to help reduce cholesterol.”
Berries
Berries are high in nutrients. They are also regarded as one of the most delightful and varied phytonutrient sources. They are particularly rich in bioactive compounds known to protect against heart disease and other chronic diseases due to their antioxidant and anti-inflammatory qualities.
Banana
Who doesn’t adore this mushy, sweet fruit that is difficult to resist? Bananas are not only a flexible and easy-to-eat fruit, but they are also a fantastic superfood. This is due to their high fibre content, essential vitamins and minerals, and natural sugars, such as sucrose, fructose, and glucose. Bananas are high in potassium and fibre, which assist in lowering cholesterol and blood pressure. They are high in vitamin C and magnesium, making them an excellent breakfast choice.
Also Read: Decoding Cholesterol: Expert Lists Facts That You Should Know
Citrus Fruits
Singh added, “Citrus fruits are high in vitamin C and fibre, and their antioxidant properties help to lower bad LDL cholesterol and triglycerides while raising healthy HDL cholesterol. Furthermore, vitamin C lowers the risk of heart disease and high blood pressure.”
Bottomline
Singh concluded, “A healthy diet and regular exercise are necessary to keep your cholesterol under control. Keeping your cholesterol under control is also important because it can lead to heart attacks and other ailments. This can be achieved through a nutritious diet, frequent exercise, avoiding smoking and excessive alcohol intake, and, if necessary, medication. By controlling cholesterol levels, one can considerably lower the risk of developing serious health difficulties and live a healthier life.”
Disclaimer
The information provided in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult with your healthcare expert before adding anything to your diet to avoid complications.
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