Ideas for a healthy breakfast to lower cholesterol

Nothing gets you ready for the day like a nutritious breakfast. It is well known that skipping breakfast can make you feel hungrier at the end of the day, it could also negatively affect your cholesterol level.

A study found that overweight people who skipped breakfast had higher total cholesterol levels than those who started the day with a bowl of cereal or oatmeal.

The foods you choose for breakfast can go a long way toward lowering bad cholesterol and increasing “healthy” HDL cholesterol. These are some of the best morning foods to improve your numbers.

Almond milk

Almonds are packed with healthy fats, fiber, magnesium, and vitamins. They are also part of the dried fruit family. Eating 2 ounces of these nuts a day can lower LDL cholesterol by about 5 percent.

Pour yourself a glass of almond milk, add some sliced ​​almonds to the oatmeal, or eat them by the handful. Just don’t go too crazy, because they contain fat. A cup of sliced ​​almonds weighs 45 grams of fat.

Oats

A bowl of oatmeal contains 5 grams of dietary fiber. Oatmeal contains soluble fiber, which binds to LDL cholesterol in the digestive tract and helps eliminate it from the body. Top the oatmeal with slices of apple, pear, or a few raspberries or strawberries for an added fiber boost.

Don’t have time to cook a bowl of oatmeal? Cold oatmeal cereal works too. Just avoid sugar-laden products. Adding a sliced ​​banana or berries will also increase the fiber content of the cereal.

Avocado toast

This mixture of toast and mashed avocado may be the hottest breakfast option right now, but it also scores high on wholesomeness.

A 2015 study found that one avocado a day lowered LDL cholesterol levels in people who were overweight or obese. Another study linked avocado consumption to higher HDL cholesterol levels.

Avocados are healthy on several levels. They are high in monounsaturated fatty acids, which lower cholesterol and lower the risk of heart disease and stroke. You can use them as a replacement for breakfast foods that are high in unhealthy saturated fatty acids, such as hot dogs or bacon.

Avocados are also a rich source of sterols, which are plant-based substances that help lower cholesterol. They are also high in soluble and insoluble fiber.

Smoked salmon on a whole wheat bun

Salmon is a great source of omega-3 fatty acids. These good fats increase good cholesterol and reduce the amount of triglycerides circulating in the blood.

Scrambled egg white with spinach

Eggs are high in cholesterol, but everything is contained in the yolk. The whites have no cholesterol and are packed with protein. Mix in a couple of egg whites and add a handful of spinach for fiber.

Cook the eggs in olive oil. These healthy oils could help improve your cholesterol levels even more. You can also combine it very well with avocado and almonds.

Tomato, better fried

Researchers have discovered that it helps to curb dyslipidemia, which is the increase in bad cholesterol or the decrease in good cholesterol. In addition, it is rich in lycopene, an antioxidant that prevents cholesterol from oxidizing.

For the tomato to release more lycopene, it must be heated, so if you want it to provide you with all its benefits, there is nothing like consuming it roasted or putting it in the sauce.

Nuts and other dried fruits

Walnuts contain a type of omega 3, alpha-linolenic acid, which not only increases HDL cholesterol and lowers LDL, but also promotes elasticity of blood vessels, prevents blood clots, and lowers high blood pressure.