TNews, CULINARY – Breakfast is the most important meal of the day, but people with high cholesterol must choose the menu carefully. Nutritionists reveal the five best breakfast menus to maintain cholesterol levels.
Diseases of high cholesterol levels experienced by many people. In the United States, the Centers for Disease Control and Prevention (CDC) even estimates that nearly 12% of adults over 20 years of age experience this disease.
The scary thing is that high cholesterol levels generally have no signs. Most likely someone does not know if their cholesterol levels are already high. This is important to watch out for considering high cholesterol levels can trigger heart disease and stroke.
But there is good news because according to nutritionists and health experts, high cholesterol levels are easy to fix. The key is to change your diet to be healthier. Fiber intake is one of the main ones.
Here are the five best breakfast menus for people with high cholesterol:
Oatmeal can be a practical, delicious, and safe breakfast option for people with high cholesterol. Nutritionist Michelle Cardel says oatmeal contains soluble fiber which is attached to LDL cholesterol or often called bad cholesterol.
After sticking, the soluble fiber can remove bad cholesterol from the body. Another advantage, oatmeal is enriched with antioxidants that help control blood pressure and reduce the risk of coronary heart disease.
“A cup of cooked oatmeal contains 6 grams of protein, 4 grams of fiber and about 150 kcal. For added fiber, healthy fats, and protein, add berries or nuts as a topping for oatmeal. This combination can also make the feeling of fullness last longer, says Cardel.
This fruit, which is famous for its fresh sour taste, is good for people with high cholesterol, including breakfast. Berries such as blackberries and raspberries are high in fiber. Nutritionist Tara Tomaino says the amount can reach 8 grams per cup.
This fiber will help remove cholesterol from the body and help make the feeling of fullness last longer. “Several studies reveal that consumption of berries helps reduce the formation of bad LDL cholesterol in the blood,” said Tomaino.
In addition to being consumed whole, berries can also be added to some foods. For example, as a topping for oatmeal, toast, used as a mixture of Greek yogurt, or even processed as smoothies.
- Egg white omelette
Eggs are known to be nutrient dense and can be processed into a variety of dishes. But if you want something safe, people with high cholesterol can eat egg white omelette. Avoid egg yolks because they are high in saturated fatty acids, which if consumed too much can trigger an increase in cholesterol.
Cardell explains, egg whites are the best alternative because they are high in protein. In an egg, the protein can reach 3 grams. In addition, egg whites are low in calories, fat, and cholesterol. Egg whites are also a great source of potassium, riboflavin, and selenium.
Try cooking an egg white omelette in a frying pan that has been sprayed with olive oil for a healthier diet. Don’t forget to add stir-fried vegetables. The choices can be mushrooms, spinach, and peppers. Besides being delicious, the addition of these vegetables also improves cholesterol levels.
- Avocado toast
Avocado toast or avocado toast is also a good breakfast menu for people with high cholesterol. This is because of the combination of nutrients in it.
Bread, especially whole-grain bread, is high in fiber. Then avocado is famous as a good source of unsaturated fat consumed every day. Intake of this type of healthy fat is associated with a reduced level of high cholesterol and the risk of heart disease.
“Avocados are also high in sterols, a plant-based compound that helps lower cholesterol levels,” says Cardel. To make it even more delicious, avocado toast can also be added with sliced cherry tomatoes and a splash of olive oil.
- Almond milk
For drinks, people with high cholesterol can consume almond milk for breakfast. This plant-based milk contains healthy fats, fiber, magnesium, and vitamins. According to Harvard Health Publishing, consumption of 56 grams of almonds per day can reduce bad cholesterol levels by about 5 percent.
In addition to milk, these nuts can also be consumed in whole form. Almonds are great as a snack, sliced as a topping for oatmeal, or mixed into salads. But make sure not to eat too many almonds because these nuts are high in fat content. Healthline says, every one cup of sliced almonds can contain 45 grams of fat.