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

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Although there are those who doubt that it is the most important meal of the day, the truth is that the foods we eat for breakfast are essential to face the morning with energy. But not only that, not eating breakfast implies, according to science, that we have a higher risk of having cardiovascular diseases and also of suffering from obesity and diabetes. However, in Spain there 9.4% of people who do not eat breakfastas highlighted in its report by the Spanish Nutrition Foundation (FEN).

Besides of cardiovascular and metabolic risk verified, skipping breakfast implies that we are not eating foods that help us keep cholesterol in balance. According to the Spanish Journal of Cardiology, between 31 and 50% of the population have high cholesterol and triglycerides, and high levels of low-density lipoproteins (LDL, known as bad cholesterol). directly dependent on diet. An investigation published in the Journal of Nutrition Science associates higher cholesterol concentrations with skipping breakfast.

Bearing this in mind, it is important not only to eat breakfast daily, but also to choose the foods that we can combine so that the first meal of the day is as healthy as possible. Cereals such as oats, antioxidant fruit such as blueberries or diuretics such as pineapple, as well as nuts that provide healthy fats such as nuts, seeds or avocado with rich nutritional profiles can also enter the equation of the perfect breakfast for people with high cholesteroltopped with green tea and sardines for the bravest.

Oatmeal and whole grains

Oats are rich in beta-glucans, a type of fiber that reduces the absorption of cholesterol in the intestine. In addition, the fiber of the whole grain acts by capturing bile acids and saturated fats to be eliminated through the stool. You can add goji berries for a plus of antioxidants or soy lecithin with phospholipids that prevent cholesterol deposits from concentrating in the arteries.

blueberries

The antioxidant power of red fruits such as blueberries helps prevent oxidation thanks to its enthocyanin content. Eating them alone, in a smoothie or added to a skimmed yogurt are just some of the options.

Walnuts

Although all nuts contain beneficial fatty acids, walnuts are the ones that take the cake by providing omega-3 in significant quantities. It is a polyunsaturated fat that improves the lipid profile because it increases good cholesterol (HDL) and reduces bad cholesterol (LDL). As they are quite caloric, we should not exceed three or four a day. They can be taken alone, chopped in a bowl with fresh fruit or natural yogurt.

Fruit

Virtually all fruit is welcome at breakfast, especially the richest in water, soluble fiber and antioxidants. a couple of pieces of apple, pear, pineapple, watermelon, kiwi or plum, among many others, will be enough to start the day.

chia seeds

Suppose one of the higher omega-3 concentrates and they allow them to be combined in multiple ways, being the easiest to mix them between whole grains, fruit or skimmed yogurt.

Avocado

A whole wheat toast with a few slices of avocado It is a comfortable 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, decreasing its absorption.

Sardines

Everyone knows the 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-3 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 accompanied by a few slices of tomato.

Green Tea

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

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