Prostate Restored
Prostate Restored
Photo: Dmitriy Ganin
Start Your Day Right: 8 Healthy Breakfast Ideas to Lower Your Cholesterol Oatmeal. Almond milk. Avocado toast. Egg white scramble. Orange juice. Smoothie. Smoked salmon. Bran muffins.
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Read More »Nothing prepares you for the day like a nutritious breakfast. It’s well-known that skipping breakfast may leave you feeling hungrier later in the day, but it may also adversely affect your cholesterol level. A 2020 study in adults found that skipping breakfast may be associated with an increase in low-density lipoprotein (LDL) cholesterol. LDL cholesterol, which is sometimes referred to as “bad” cholesterol, is associated with an increased risk for heart attack and stroke. A 2019 review of research that looked at the outcomes of skipping breakfast in children and adolescents found that this practice may be associated with cardio-metabolic risk factors, including higher LDL cholesterol. However, additional research is still needed to support this conclusion. The foods you choose for breakfast can go a long way toward lowering your “unhealthy” LDL cholesterol and raising your “healthy” HDL cholesterol. Here are some of the best morning foods for improving your numbers. 1. Oatmeal A 44-gram serving of steel-cut oaks packs 4 grams of dietary fiber. Oatmeal contains soluble fiber, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body. Opt for an unsweetened variety where you can add your own toppings. Topping your oatmeal with a sliced apple, pear, or some raspberries or strawberries can add a boost of fiber. Don’t have the time to cook a bowl of oats? Cold oat cereal works, too. Just avoid products that are loaded with sugar. Adding a sliced banana or berries will also increase the fiber content of your cereal. 2. Almond milk Almonds are filled with healthy fats, fiber, magnesium, and vitamins. They’re also part of the family of tree nuts. According to Harvard Health Publishing, eating 2 ounces of these nuts each day can lower LDL cholesterol by about 5 percent. Up to 50 percent of the weight of almonds comes from monounsaturated fatty acids (MUFA). These fatty acids are associated with the reduction of LDL cholesterol. Pour yourself a glass of almond milk, toss a few sliced almonds onto your oatmeal, or eat them by the handful. The recommended serving size is about 1 ounce or a small handful. The recommended number of servings can vary per person. One cup of sliced almonds contains 45 grams of fat. 3. Avocado toast This mash-up of toasted bread and mashed avocado may be a trendy breakfast choice, but it also scores high in healthfulness. A 2015 study in the Journal of the American Heart Association found that an avocado per day lowered LDL cholesterol levels in people who were overweight or obese. However, it should be noted that the study was funded with a grant from the Hass Avocado Board. Another study linked eating avocados with higher HDL cholesterol levels. Avocados are healthy on several levels. They’re high in monounsaturated fatty acids, which lower cholesterol and decrease the risk of heart disease and stroke. You can use them as a replacement for breakfast foods that are high in saturated fats, like sausage or bacon, which have been associated with an increased risk for heart disease. Avocados are also a rich source of sterols, which are plant-based substances that help to lower cholesterol. They’re also high in both soluble and insoluble fiber.
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Learn More »4. Egg white scramble with spinach If you’re watching your cholesterol levels but still looking for a nutrient-dense breakfast option, egg whites are cholesterol-free and packed with protein. There’s mixed research on how dietary cholesterol affects blood cholesterol, and as a result, the risk of cardiovascular disease. While in the past, the U.S. Department of Agriculture (USDA)’s Dietary Guidelines for Americans set a limit of three whole eggs per week, this recommendation was adjusted to 300 milligrams per day of dietary cholesterol in the 2015–2020 Dietary Guidelines for Americans . Scramble up a couple of egg whites and toss in a handful of spinach for fiber. Cook your eggs in olive or canola oil. These healthy oils may help improve your cholesterol numbers when used in place of animal-based fats, like butter. 5. Orange juice Orange juice is well-known for being an excellent source of vitamin C. Some brands add a nutritional boost by fortifying their juice with plant sterols and stanols. Adding 1.5 to 3 grams of sterols to your daily diet could lower your LDL cholesterol by 7.5 to 12 percent. If you’re not a fan of orange juice, try one of the other fortified foods available. Food sources of phytosterols can include: vegetable oils, such as corn, sunflower, soybean, and olive
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