Nutrition

High Cholesterol: The best breakfast options to control cholesterol levels

High cholesterol levels can lead to plaque buildup in artery walls, which can narrow arteries and make it difficult for blood to flow to the heart and brain (Pexels)
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When it comes to breakfast, most of us don’t have time to plan it well or indulge in comfort foods. Cookies, muffins, buttered toast, sugar-added packaged cereal and other quick breakfast options may be delicious but they can increase your cholesterol levels and waistline. So some of us plan breakfast meals that are more elaborate but with high calorie ingredients like chhole bhature, aloo-puri, aloo paratha with butter. Especially when you have chronic problems like fatty liver, diabetes, high cholesterol and blood pressure, you can’t afford to have either the fast or the high calorie ones. According to nutrition experts, what you eat in the morning should not only fuel you for the day, but also keep you full. Including nutrients like protein, fiber, healthy fats, and some carbohydrates can make your breakfast balanced. (Also Read: High Cholesterol: 5 Food Combinations That Can Help Lower Cholesterol)

High cholesterol levels can lead to plaque buildup in artery walls, which can narrow arteries and make it difficult for blood to flow to the heart and brain (Pexels)
High cholesterol levels can lead to plaque buildup in artery walls, which can narrow arteries and make it difficult for blood to flow to the heart and brain (Pexels)

“Controlling cholesterol levels is essential to maintaining good cardiovascular health. This can be achieved through a healthy diet, regular exercise, avoiding smoking, and excessive alcohol and medication consumption as needed. Keeping cholesterol levels in check cholesterol, you can significantly reduce your risk of developing serious health complications and enjoy a better quality of life. Cholesterol is a fatty substance produced by the liver and is also found in some foods. High cholesterol levels can lead to the accumulation of plaque in the artery walls, which can narrow the arteries and make it difficult for blood to flow to the heart and brain, which can lead to serious health complications such as heart attacks and strokes,” says nutritionist Sakshi Lalwani in an interview with HT digital.

Lalwani also suggests the best breakfast options to start your day which will also help you keep your cholesterol levels in check.

Eating a healthy breakfast is an important step in controlling cholesterol levels. Some good breakfast options to consider include:

1. Oatmeal

Oats or oatmeal can be made into a variety of healthy and tasty breakfast recipes. Combined with your favorite seasonal fruit such as mango, apple, strawberry, blueberry or banana, oat smoothies can be the perfect choice for those with a sweet tooth. It will also keep you full for longer and your digestive system on track. Oats also contain soluble fiber that can help lower LDL (bad) cholesterol.

2 eggs

Eggs are a powerhouse of good quality protein and healthy fats and this versatile food can be used in a range of breakfast dishes. Boiled egg, scrambled egg, egg sandwich, egg salad, omelet with vegetables are some of the options you can try to start your day on the right note. Eggs are high in protein and contain healthy fats that can help maintain healthy cholesterol levels. Just make sure you don’t go overboard with the yolks.

3. Avocados

Once called exotics, avocados are now grown in Tamil Nadu, Kerala, Maharashtra, Karnataka, Sikkim among other places. They may even be available at your neighborhood grocery store. The fruit is high in monounsaturated fat, which can help raise HDL (good) cholesterol levels. Starting your day with healthy fats will keep you full, satiated and curb cravings.

4. Berries

Sweet, delicious, savory, berries are rich in antioxidants and soluble fiber that can help lower cholesterol levels. You can add them to your oatmeal, blend them into your smoothies, or eat them as is.

5. Greek yogurt

Packed with protein and probiotics, yogurt can help improve gut health and lower cholesterol. You can make it even healthier and tastier with fresh fruit, nuts, herbs, or seasoned honey.

A healthy breakfast is just the first step in keeping cholesterol levels under control. It’s important to maintain a healthy, balanced diet and regular exercise to keep your numbers in check.

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