High cholesterol can be serious if left untreated – and a simple blood test can check lipid levels. If you’re looking to improve your levels, it could be worth looking at what you eat for breakfast
If you’ve been warned about high cholesterol, take comfort in knowing you’re not alone – over half of the UK population shares this concern. A GP or healthcare professional can assess your lipid levels with a straightforward blood test, and discovering elevated cholesterol can be quite alarming.
High cholesterol shouldn’t be ignored, as it’s a natural bodily substance, with certain types playing a crucial role in cellular health. However, distinguishing between “good” and “bad” cholesterol is key, with low-density lipoprotein, or LDL, being the type to watch if your blood test shows high levels.
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Elevated LDL levels pose a risk for heart disease or stroke since this form of cholesterol can accumulate in the arteries, potentially disrupting blood flow.
In combating ‘bad’ cholesterol, fibre plays a vital role, and one particular breakfast option could aid in maintaining healthy cholesterol levels.
Oats are packed with a special kind of soluble fibre known as beta glucans, which have been highlighted as essential for cardiac wellbeing by Inside Tracker.
This soluble fibre transforms into a gel-like substance within the gut when consumed, aiding in the prevention of cholesterol absorption into the body.
Barley also functions similarly, yet oats and oatmeal are remarkably simple to incorporate into your daily meals, from the summer through to the winter months.
From overnight oats (soaked in cold milk) with added fruit, to porridge during chillier months, you’ll be able to incorporate this soluble fibre into most everyday diets – and even some healthier flapjack recipes will count, reports Surrey Live.
Oats can be sourced from supermarkets or health food stores with ease, available as whole, medium rolled or in oatmeal form – each offering different textures for various recipes, though all are beneficial for your wellbeing.
The British Heart Foundation explained: “When we eat 3g (of oats) a day, it can help to maintain healthy cholesterol levels. To give you an idea of what this means for your diet, a bowl of porridge made with 40g of oats will provide around 1.4g of beta glucans. So aim for two to three portions of oat or barley foods a day.
“Regardless of the type, shape or size, all porridge oats are wholegrains and contain a soluble fibre called beta-glucan, which can help lower your cholesterol levels.”
Oats are rich in fibre, and consuming adequate amounts of fibre offers numerous health advantages, according to studies. Besides potentially reducing your risk of heart disease, getting sufficient fibre is also associated with a decreased risk of type 2 diabetes.
Nevertheless, there is one hereditary form of cholesterol-transporting protein that is typically determined by genetics and doesn’t appear to be influenced by diet, Lipoprotein A – or Lp(a). This kind of blood lipid isn’t as effectively impacted by consuming oats or barley, unlike LDL cholesterol or a high total cholesterol reading.