How To Lower Cholesterol At Breakfast
How to lower cholesterol at breakfast
1. Oatmeal
According to the Mayo Clinic in Minnesota, oats are one of the best foods to lower bad cholesterol, also known as low-density lipoprotein (LDL).
Oatmeal contains soluble fiber, which helps reduce LDL levels. (Keep in mind that soluble fiber is also found in foods such as beans, Brussels sprouts, apples and pears.)
An amount of 5 to 10 grams (or more) of soluble fiber per day lowers LDL cholesterol. A serving of oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, you will get even more fiber.
2. Lawyer
Many people avoid avocados because they believe it raises cholesterol levels due to their high calorie and fat content. In fact, avocado is a fantastic source of nutrients as well as Omega 3 fatty acids, which are ideal for keeping cholesterol levels within normal limits.
If you are not already doing this, start eating avocados to improve your heart health.
Consumption suggestions
3. Lemon and garlic to lower cholesterol at breakfast
Necessary ingredients
- Fresh lemon juice
- 1 clove of garlic
- 1 glass of plain water
Method of preparation
4. Rye bread with olive oil
Not all breads are prepared the same, so it is important to be selective when choosing the type you eat. Always opt for bread that contains more whole grains and less white flour.
Also, to reduce cholesterol levels, avoid white bread and that made from frozen dough (and any other processed bread).
If you really want to follow a healthy diet, then eat more rye bread. Of all the varieties of bread, the one prepared from rye contains the most fiber and nutrients. It is a perfect blend of iron and B vitamins, wonderful nutrients to regulate your cholesterol level. In addition, for an even healthier breakfast, eat rye bread with a little extra virgin olive oil.
In case you didn’t already know, extra virgin olive oil is one of the healthiest types of oils. It is rich in monounsaturated fatty acids (oleic acid), vitamin E and phytosterols, which are cardioprotective compounds.
Related
5. White tea
White tea is available in any health food store, supermarket or even pharmacy.
White tea is without a doubt the most effective natural drink for lowering high cholesterol. It has hypocholesterolemic (lowers blood cholesterol) and antioxidant properties. Its compounds inhibit oxidation, a chemical reaction that can produce free radicals, leading to chain reactions that can damage cells. Fortunately, white tea can fight free radicals.
In addition, this drink has been known in the Orient for thousands of years for its detoxifying and metabolism-boosting properties. Therefore, white tea also contributes to weight loss.
How to reduce cholesterol at breakfast: final considerations
White tea and the rest of the above products have amazing properties, but none are a magic trick that can balance cholesterol regardless of lifestyle adopted. You need to make real changes in your diet and your overall lifestyle.
Avoid almost any food that is industrially processed. This includes anything from a cute, colorful, plastic or cardboard package with fantastic graphics, designed to make you fall in love with it. These “foods” contain large amounts of trans fats, sodium, refined sugars and other artificial sweeteners, especially foods designed for breakfast.
Serving a healthy and balanced breakfast will bring you maximum benefits for the health of the whole body. You will get results, even if they appear gradually. Remember that health always depends on long-term attitudes and habits.
