Diet is also one of the main causes of high cholesterol, with foods high in saturated fat being among the main causes.
Just as some foods can raise blood cholesterol, others can lower it.
Nutritionist Rosie Martin has revealed that there are essential foods that should be added to the first meal of the day to help your heart health, according to the Daily Express website.
She said: “Breakfast is the perfect opportunity to get a variety of health-boosting nutrients before you start your day. But did you know that your choice of breakfast can raise or lower your blood pressure and your cholesterol?”
oats
Oats provide a soluble fiber called beta-glucan which, when included in a healthy diet, has a cholesterol-lowering effect. Beta-glucan forms a gel-like substance in your gut that binds to cholesterol and prevents its reabsorption. And you need 3 grams a day to get the cholesterol-lowering effect, which you can get from just a few servings of oats or barley each day. 30g of porridge in the morning is an ideal way to start.
Soy
Soy foods, such as soy milk, soy yogurt, tofu, and edamame, are important for lowering cholesterol levels. To support your heart health, you should use soy milk in your oatmeal or add soy yogurt to your fruit for breakfast.
fruits and vegetables
Breakfast is a great opportunity to increase your intake of fruits and vegetables. Adding more plants to your plate will help reduce your intake of other foods high in salt and saturated fat. Fruits and vegetables provide more soluble fiber and antioxidants. You can add berries or bananas to your porridge, or add tomatoes, spinach or mushrooms to your cooked breakfast.
Nuts
Nuts are good for heart health because they contain healthy fats, called unsaturated fats, which are good for lowering cholesterol. The recommendation is to choose 30 grams of raw, unsalted nuts, which can include almonds, walnuts, cashews, and others. You can sprinkle a few nuts or seeds on your breakfast to increase your intake of heart-healthy fats.
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