High cholesterol: Best breakfast foods to help lower your levels and associated risks

High cholesterol: Nutritionist reveals top prevention tips

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Cholesterol is a fatty substance which is made in the liver. It’s found in some foods too. We all need some cholesterol in our bodies just to keep us ticking over but having too much can clog up your arteries and lead to health problems in the future such as heart attack or stroke. Breakfast is a vital meal for various health conditions as it helps stabilise a number of mechanisms. When it comes to high cholesterol, what are the best choices?

According to Healthline, breakfast ideas to help lower your cholesterol include:

  • Oatmeal
  • Almond milk
  • Avocado toast
  • Egg white scramble with spinach
  • Whey protein smoothie
  • Smoked salmon on a whole-wheat bread.

Oatmeal contains soluble fibre, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Soluble fibre can reduce the absorption of cholesterol into your bloodstream.

According to Cleveland Clinic, eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8 percent.

Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.

Studies have shown that whey protein given as a supplement lowered both LDL and total cholesterol as well as blood pressure.

On top of lowering your cholesterol it can also help you build muscle.

Researchers from The Pennsylvania State University described “bad” cholesterol levels as both oxidised low-density lipoprotein (LDL) and small, dense LDL particles.

They found that eating one avocado daily was linked to lower levels of the “bad” fatty substance in overweight or obese adults.

The researchers looked at 45 participants, who followed a two-week “run-in” diet at the beginning of the study.

After this initial five weeks, each participant completed five weeks of three different treatment diets – a low-fat, moderate-fat or high-fat diet.

And the moderate-fat diet included a daily serving of avocado.

After five weeks of the avocado diet, participants had “significantly” lower levels of oxidised “bad” cholesterol.

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