TEMPO.CO, Jakarta – Breakfast can be the key to lowering high cholesterol levels. High cholesterol can occur for a number of reasons but one of the main factors according to the British Health Service (NHS) is dietary and lifestyle choices.
Certain foods can increase the risk of rates high cholesterol while others can help reduce risk. Here are three kinds of breakfast that can help reduce cholesterol levels as part of a healthy and balanced diet Express.
Wheat toast
The NHS cites whole grain bread as one of the healthier food choices to help reduce cholesterol levels. This is because of its high dietary fiber content.
“Eating lots of fiber helps lower the risk of heart disease and some high-fiber foods can help lower cholesterol,” the NHS wrote. “Adults should aim for at least 30 grams of fiber a day.”
Whole-wheat and whole-grain breads are better for people with high cholesterol than whole-wheat or processed breads. Very Well Health recommends low-carb types of bread but adds, “Be sure to check the fat and fiber content on a food’s nutrition label before making a choice.”
Whole grain cereal
The fiber in whole grain cereals is good for lowering cholesterol. However, it is important to check the nutritional information for cereals as some brands may be high in sugar, fat and salt. It is estimated that 5-10 grams or more of soluble fiber a day can lower bad cholesterol or LDL. One serving of oatmeal or wheat bran breakfast cereal provides about 3-4 grams of fiber according to the Mayo Clinic.
Oatmeal or whole wheat porridge
according to Healthline, a standard bowl of oatmeal contains about 5 grams of dietary fiber. Soluble fiber is very good for lowering cholesterol because it sticks to LDL in the digestive tract and helps remove it from the body. The NHS also recommends oats and barley among beneficial foods for cholesterol.
Also read: Here are 5 Healthy Breakfast Menus You Can Try
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