Having high cholesterol can increase your risk of heart disease and stroke, so it’s important to make dietary changes to manage your cholesterol levels. Breakfast is an important meal of the day, and choosing the right foods can help you maintain healthy cholesterol levels. In this article, we will discuss the best breakfast for high cholesterol, according to a dietitian.
5. Oatmeal
Oatmeal is an excellent breakfast choice for those with high cholesterol. Oats contain a type of soluble fiber called beta-glucan, which has been shown to lower LDL cholesterol levels. LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the arteries and increase the risk of heart disease. Oatmeal is also a good source of protein and complex carbohydrates, which can help keep you full and energized throughout the morning.
4. Greek Yogurt
Greek yogurt is a great breakfast option for those with high cholesterol. Greek yogurt is high in protein and low in fat, which makes it a heart-healthy choice. Greek yogurt also contains probiotics, which can help improve gut health. It’s important to choose plain Greek yogurt without added sugars, as added sugars can raise cholesterol levels.
3. Whole Grain Toast with Avocado
Whole grain toast with avocado is a delicious and heart-healthy breakfast option. Whole grain bread is high in fiber, which can help lower cholesterol levels. Avocado is a good source of healthy fats, including monounsaturated and polyunsaturated fats, which can help reduce LDL cholesterol levels. Adding a sprinkle of chili flakes or a squeeze of lime juice to your avocado toast can add flavor without adding salt or sugar.
2. Eggs
Eggs are a nutritious breakfast option for those with high cholesterol. Eggs are high in protein and contain several vitamins and minerals that are essential for good health. While eggs are high in cholesterol, research has shown that dietary cholesterol has a minimal impact on blood cholesterol levels in most people. In fact, some studies have shown that consuming eggs can actually improve cholesterol levels by raising HDL cholesterol, which is often referred to as “good” cholesterol.
1. Smoothies
Smoothies are a convenient and healthy breakfast option for those with high cholesterol. Smoothies can be made with a variety of fruits and vegetables, which are high in fiber, vitamins, and minerals. Adding a source of protein, such as Greek yogurt or protein powder, can help keep you full and provide a balanced meal. It’s important to avoid adding high-fat ingredients, such as full-fat milk or ice cream, as these can raise cholesterol levels.
In conclusion, there are many delicious and heart-healthy breakfast options for those with high cholesterol. Oatmeal, Greek yogurt, whole grain toast with avocado, eggs, and smoothies are all great options to consider. These foods are high in fiber, protein, healthy fats, and other essential nutrients that can help improve cholesterol levels and reduce the risk of heart disease. It’s important to work with a healthcare professional and a registered dietitian to develop a personalized nutrition plan that meets your individual needs and goals.