High cholesterol is a problem for many people and something that can be really difficult to keep in check if you don’t have all the right tools.
Of course, the most straightforward way to lower your cholesterol is through your diet but you may need a lot of knowledge about nutrition to do that.
With that being said, you can start with just changing one of your meals – breakfast!
You’ll be surprised to learn just how much of a change to your overall health eating a well balanced, healthy breakfast can make.
According to Cleveland Clinic, breakfast can not only aid hunger levels but can also lower your risk of developing diabetes and improve the health of your heart.
Of course, just making sure to not skip breakfast can make a significant difference but what is even more important is the type of breakfast you consume!
For people who live with high cholesterol or are at risk for it, implementing the right breakfast into their diet can really improve their health.
So, to guide you on your health journey, the author of GoWellness, Courtney D’Angelo, has some very valuable advice on breakfast options that can really lower your cholesterol levels.
Make sure to implement healthy fats into your breakfast.
As per D’Angelo’s expertise, going for the right type of fat first thing in the morning can really change one’s cholesterol levels.
“Try to limit any saturated fat which can be found in dairy products, in baked goods, and in processed foods because too much of it can raise your low-density lipoprotein (LDL) cholesterol or the ‘bad’ cholesterol. Just try replacing these foods with healthier fats, such as nuts, lean meat, and unsaturated oils.”
Consume more soluble fiber.
There is no secret that fiber is essential for a healthy life but, as it turns out, soluble fiber especially, can really help lower your cholesterol levels.
D’Angelo explains that “Soluble fiber, such as that found in oatmeal, reduces the absorption of cholesterol in the body, with studies showing that just 5 – 10 grams of soluble fiber per day can decrease your total LDL cholesterol.”
As a result, if you’re thinking about grabbing a healthy breakfast in the morning, you should go for some delicious oatmeal and add some extra fiber-rich foods as well such as berries or apples.
Incorporate omega-3 fatty acids.
The expert also stresses that consuming omega-3 fatty acids can significantly, although indirectly, affect your LDL cholesterol levels due to the fact that it is impacted by your overall diet and health.
D’Angelo explains that “These fatty acids can really reduce your triglycerides, which is a type of fat found in the blood, as well as help to reduce your blood pressure levels.”
A really easy way to get more omega-3 fatty acids into your diet is by eating foods such as flax seeds and walnuts in the morning.
Of course, you may not be too keen on eating them as is which is why you can easily mix them into oatmeal, yogurt and even blend them into a smoothie if you prefer!
Eat more whey protein.
Protein is another nutrient we all know contributes a lot to a healthy life which is why you won’t go wrong with some whey protein powder as part of your breakfast routine.
About this, D’Angelo says that “Protein, taken as a supplement, has shown to lower LDL as well as total cholesterol levels, but also lower blood pressure. My favorite way to take whey protein in the morning is to just add it to my oatmeal and add berries to have more fiber as well.”