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In order to lower the cholesterol level, it is important to pay special attention to the products included in the daily diet. When it comes to breakfast, experts advise including more fiber and healthy fats.
Nutritionist Courtney D'Angelo (Courtney D'angelo) talked about the best habits for breakfast, which will help to cope with high cholesterol.
The right fats
According to D'Angelo, eating foods rich in unsaturated fats can have a significant impact on cholesterol levels in the body. "First of all, try to limit the use of saturated fats, which can be found in dairy and processed foods, as well as baked goods. If there are too many, the level of low-density lipoprotein (LDL), or "bad" cholesterol, in the blood can rise significantly. Try to replace these foods with healthier ones, such as nuts, lean meats and vegetable oils," explained D'Angelo.
More soluble fiber
The nutritionist advised to start your day with a sufficient amount of soluble fiber, as it slows down the absorption of cholesterol in the body. "Studies show that only 5-10 g of soluble fiber per day can lower LDL cholesterol," the expert explained. Good sources of the substance are oats, chia seeds, flax seeds, lentils, beans and berries.
More omega-3
D'Angelo also reminded that the consumption of omega-3 fatty acids can indirectly affect the level of cholesterol in the blood. These acids can lower triglycerides and even help stabilize blood pressure, she says. The easiest way to get enough omega-3 for breakfast is to eat walnuts or flax seeds.
