Can not be underestimated, high cholesterol is a dangerous disease. Some people try to lower cholesterol by taking medical drugs. However, these efforts will be less effective if it is not accompanied by a healthy lifestyle or habits.
One of the healthy habits that can be done to lower cholesterol is to eat breakfast. According to the Cleveland Clinic, breakfast can reduce the risk of diabetes, improve heart health, and help lower cholesterol.
Choosing a healthy type of breakfast is the key to lowering high cholesterol. Therefore, do these 4 things at breakfast to help lower cholesterol naturally, according to experts. Summarized from Eat This, Not That!, let's find out the following information!
Healthy Fat Consumption
Choosing the right type of fat to eat for breakfast can have a big impact on cholesterol levels. This was revealed by Courtney D'Angelo, MS, RD, writer at GoWellness.
"Try to limit saturated fat which can be found in dairy products, baked goods, and processed foods. Too much can increase your low-density lipoprotein (LDL) cholesterol or your 'bad' cholesterol," says D'Angelo.
D'Angelo suggests replacing these foods with foods that contain healthy fats. Examples include nuts, lean meats, and unsaturated oils.
Consumption of Soluble Fiber
Starting the day with enough fiber for the body, especially soluble fiber, can help maintain cholesterol levels. Soluble fiber itself is soft and sticky fiber and absorbs water. It then forms a gel-like substance in the digestive system. This fiber regulates blood sugar levels, and prevents heart disease by lowering cholesterol.
"Soluble fiber, such as that found in oatmeal, reduces the absorption of cholesterol in your body, with research showing that just 5 to 10 grams of soluble fiber per day can lower your total LDL cholesterol," says D'Angelo.
In addition to oatmeal, soluble fiber can also be found in nuts, oats, fruit, and avocados.
Eat Foods That Contain Omega-3 Fatty Acids
D'Angelo also mentioned that consuming omega-3 fatty acids can indirectly affect LDL cholesterol levels.
"These fatty acids can reduce your triglycerides, which are a type of fat found in the blood, as well as help reduce your blood pressure level," says D'Angelo.
A simple way to get enough omega-3 fatty acids for breakfast is to eat walnuts or flax seeds. You can add it to yogurt, oatmeal, or mix it into smoothies.
Consumption of Whey Protein
An easy way to help lower cholesterol levels at breakfast is to add whey protein powder (whey protein).
"Protein, taken as a supplement, has been shown to lower LDL and total cholesterol levels, as well as lower blood pressure," says D'Angelo.
The way to eat it, as D'Angelo likes it, is to add whey protein powder to the oatmeal. Don't forget to add berries to add fiber.