What should a person with cholesterol eat for breakfast?  The 8 foods that help bring it down

What should a person with cholesterol eat for breakfast? The 8 foods that help bring it down

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While some doubt it’s the most important meal of the day, it’s the truth The foods we eat for breakfast are essential for the morning with energy. But not only that, if we don’t eat breakfast, according to science, it means that we have a higher risk of developing cardiovascular diseases and also suffering from obesity and diabetes. However in Spain there 9.4% of people who do not eat breakfastas highlighted in their report by the Spanish Foundation for Nutrition (FEN).

apart from cardiovascular and metabolic risk confirmed, skipping breakfast means we’re not eating foods that help us keep cholesterol levels in balance. According to the Spanish Journal of Cardiology, between 31 and 50% of the population has high levels of cholesterol and triglycerides, as well as high levels of low-density lipoproteins (LDL, known as bad cholesterol). directly related to diet. A study published in the Journal of Nutrition Science associates higher cholesterol with skipping breakfast.

With this in mind, it is important not only to have breakfast every day, but also to choose the foods that we can combine so that the first meal of the day is as healthy as possible. Grains like oats, antioxidant fruits like blueberries or diuretics like pineapple, and nuts that provide healthy fats like nuts, seeds or avocado with rich nutritional profiles can also enter the equation perfect breakfast for people with high cholesterolgarnished with green tea and sardines for the bravest.

Oatmeal and whole grain products

Oats are rich in beta-glucans, a type of fiber that reduces the absorption of cholesterol in the gut. In addition, the fiber of the whole grain acts by trapping Bile acids and saturated fats are excreted in the stool. You can add goji berries for a boost in antioxidants or soy lecithin with phospholipids that help prevent cholesterol buildup in the arteries.

blueberries

The antioxidant power of red fruits like blueberries helps prevent oxidation thanks to its enthocyanin content. Eating them alone, in a smoothie, or in a low-fat yoghurt are just a few of the options.

walnuts

Although all contain nuts beneficial fatty acids, walnuts are the ones that hit the cake by providing omega-3 in significant amounts. It is a polyunsaturated fat that improves lipid profile because it increases good (HDL) cholesterol and decreases bad (LDL) cholesterol. Since they are quite caloric, we shouldn’t exceed three or four a day. They can be taken alone, shredded in a bowl with fresh fruit or plain yogurt.

fruit

Virtually all fruits are welcome for breakfast, especially the ones richest in water, soluble fiber, and antioxidants. a few pieces Apple, pear, pineapple, watermelon, kiwi or plum and many more are enough to start the day.

Chia seeds

Suppose one of the higher omega-3 concentrations and they can be combined in a variety of ways, the easiest being to mix them in between whole grains, fruit, or low-fat yogurt.

avocado

A Wholemeal toast with a few avocado slices It’s a convenient and healthy option for breakfast. It provides us with healthy fats that increase HDL levels, is rich in vitamin E and provides phytosterols, a substance with a structure similar to cholesterol that acts in the intestine and reduces its absorption.

sardines

Everyone knows them Benefits of Blue Fish when it comes to fighting cholesterol, including salmon. But sardines, which are easy to use because they also come in a can, provide more omega-3s than walnuts and anti-inflammatory fat. It is important to choose them in extra virgin olive oil and they can be eaten on wholemeal toast with a few slices of tomato.

Green tea

To accompany solid food we can opt for green tea, with catechins that slow down the absorption of bad cholesterol in the intestine. Is a fat burning acceleratorhelps fight obesity and is packed with antioxidants.

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