Keeping your cholesterol levels within normal range can be really hard, especially for someone who is genetically prone to dealing with high cholesterol or someone who has other underlying health issues that contribute to that.
With that being said, there are quite a lot of different things people can do to lower their cholesterol including exercise, cutting their alcohol consumption, quitting smoking, taking medicine and the most basic – eating healthier!
Obviously, however, there is no food that can miraculously solve all of your cholesterol problems but if you change your eating habits, you can really improve things in the long run.
But what exactly should you introduce into your diet to make that happen?
As per expert Trista Best from Balance One Supplements, a breakfast high in fiber is the best choice if you are trying to lower your cholesterol levels.
She also points out that the usual breakfast foods most people go for are high in sugar or protein and do not usually have nearly enough fiber.
“Breakfast foods are typically either protein based or refined carb based, both of which are generally lacking in fiber. Unfortunately, these common breakfast items are high in saturated fat and / or cooked in a way that raises their fat content, negatively impacting your cholesterol and heart health. As for the refined carbs commonly consumed at breakfast, they include pastries which are highly inflammatory and ultimately bad for your heart health,” Best explains.
Of course, that is not to say you should avoid consuming protein during the first meal of the day.
After all, protein is also a vital nutrient that contributes a lot to humans’ overall health, especially if you get it early on in the day.
But the expert wants more people to understand that fiber is the most important if you want a healthy heart and lower cholesterol.
This is because “Fiber attaches to cholesterol and eradicates it from the body. Unfortunately, most people are not consuming enough fiber on a daily basis and not nearly enough to be cardio protective. Adding fiber to your first meal is an easy way to lower your cholesterol.”
A previous study published in Nutrients back in 2019 proved that fiber, soluble fiber, in particular, can really help lower cholesterol.
Soluble fiber can be found in beans, oats and certain fruits like citrus and apples so you have a lot of different options to make breakfast both healthy and more exciting.