Having high cholesterol is a major risk factor for heart attacks and strokes, but what you eat could lower your risk.
Two popular breakfasts could hold the key to lowering your cholesterol levels, according to experts. Having high cholesterol is a major issue in the UK, with around two in five adults thought to be affected.
Cholesterol is a fatty, waxy substance found in the blood. Though a certain amount of it is needed in the body, too much can cause build-ups in the blood vessels, leading to blockages.
It is also a major risk factor for heart attacks and strokes. Therefore, keeping your cholesterol levels under control is vital.
One such way to do this is by watching what you eat. The NHS warns that a diet high in saturated fats is a major cause of high cholesterol.
This includes eating foods like cakes, biscuits, butter, cheese, and processed and fatty meats. But while some foods can raise cholesterol levels, others can help to lower them.
Experts at the Mayo Clinic in the US, revealed their “top foods” to improve your cholesterol levels – including two popular breakfast items. They said: “Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart.”
Porridge with berries
Firstly they recommended eating more oatmeal, which is a type of porridge. This is due to its soluble fibre content that can help reduce “bad” cholesterol levels, known as low-density lipoprotein.
They explained: “Oatmeal has soluble fibre, which reduces your low-density lipoprotein (LDL) cholesterol, the ‘bad’ cholesterol. Soluble fibre is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
“Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fibre a day decreases your LDL cholesterol.”
They advised that one serving of oatmeal or oat bran could provide three to four grams of this vital fibre. And if you can, topping it off with fruit is even better.
“If you add fruit, such as a banana or berries, you’ll get even more fibre,” they said.
Avocados on wholegrain toast
Avocado on toast has become an increasingly popular breakfast meal in recent years. But it is not only tasty but good for your heart and circulatory system.
The Mayo Clinic said: ”Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fibre from avocados can improve high-density lipoprotein [‘good’ cholesterol] cholesterol levels and the quality of LDL cholesterol.
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“Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.” Experts added: Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart-healthy.
By choosing to use wholegrain bread as toast you further increase your fibre intake, also key for lowering cholesterol.
To tackle high cholesterol, the NHS recommends you try to eat more:
- Oily fish, like mackerel and salmon
- Olive oil, rapeseed oil and spreads made from these oils
- Brown rice, wholegrain bread and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables.
The health body also says you should eat less:
- Meat pies, sausages and fatty meat
- Butter, lard and ghee
- Cream and hard cheese, like cheddar
- Cakes and biscuits
- Food that contains coconut oil or palm oil.
If you are concerned about your cholesterol levels you should speak to your doctor.
