If your doctor has suggested you start eating better and exercise to improve blood cholesterol levels, you are not alone. More than 33% of Americans have high levels of LDL cholesterol, according to the Centers for Disease Control and Prevention (Centers for Disease Control and Prevention). Although a number of foods for breakfast are notorious for raising blood cholesterol levels, such as bacon and eggs, a few can actually improve your numbers. Starting the day with a low cholesterol meal can help you make better decisions for the rest of the day.
Oatmeal not only helps warm you on those cold winter mornings, but your beta glucan, a type of soluble fiber, helps improve your cholesterol. The soluble fiber in oats slows digestion and grabs bile salts, which contain cholesterol, when it moves through your gastrointestinal tract and is eliminated along with the waste, thus helping to decrease cholesterol absorption and cholesterol levels. the blood. Try to get five to 10 grams of soluble fiber per day, 1/3 cup of dried oatmeal contains 1.3 grams.
Apples also contain soluble fiber, 1, 2 grams in a medium apple, but not the same type of soluble fiber found in oatmeal. Apples contain pectin, the soluble fiber responsible for lowering cholesterol. The apple pectin works in the same way as the beta glucan in oats. Cut an apple and use it as a sweetener for oatmeal or just eat your heart while you prepare for work. Oranges, strawberries, grapes and other citrus fruits also contain pectin.
Fortified orange juice
Drink a glass of orange juice fortified with plant stanols and low-cholesterol plant sterols. These naturally occurring substances are very similar in structure to the body's own cholesterol level and are supplemented with cholesterol for absorption in the digestive tract. This competition prevents the absorption of cholesterol and helps reduce your numbers. Getting two grams of these sterols and stanols can reduce your cholesterol by 10%, according to the Harvard School of Public Health.
Replaces cow's milk with soy milk to reduce cholesterol. Soy milk contains a number of substances that can help lower cholesterol, including trypsin inhibitors, phytic acid and saponins. Trypsin inhibitors and saponins work like soluble fiber in apples and oats, bonding with bile acids in the digestive tract, preventing them from being reabsorbed and eliminating them through faeces.You can also try the tofu scrambled eggs for breakfast as an alternative to scrambled eggs laden with cholesterol.