High cholesterol: Nutritionist reveals top prevention tips
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Breakfast is one of the most important meals of the day – it’s true what they say. Nothing prepares you for the day more than a good breakfast, and it’s well known that skipping the morning meal will likely leave you feeling hungrier later on in the day. But what you may not know is that skipping breakfast could adversely affect your cholesterol levels. A study in the Journal of Nutritional Science found that overweight people who skipped breakfast had higher total cholesterol levels than those who started with a bowl of cereal or porridge.
Five breakfast foods for low cholesterol
A bowl of porridge packs five grams of dietary fibre.
Porridge oats contain soluble fibre, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body.
Top your porridge with a sliced apple, pear or some raspberries or strawberries for an added fibre boost.
If you don’t have time in the morning or you prefer your breakfast on the go, you can make overnight oats – just avoid products that have too much sugar.
Almonds are really good for your health, and they are loaded with healthy fats, fibre, magnesium and vitamins.
They’re also part of the nut family. Just two ounces of almonds a day can lower LDL cholesterol by about five percent, according to Harvard Health Publishing.
Pour yourself a glass of almond milk, add a few sliced almonds into your porridge or just eat them by the handful.
Just add too many almonds to your diet though, because they do contain fats, with one cup weighing in about 45 grams of fat.
Avocado toast has soared to popularity in recent years and is now one of the trendiest breakfast choices out there – but it’s really healthy too.
A 2015 study in the Journal of American Heart Association found that one avocado per day lowered LDL cholesterol levels in people who were overweight or obese.
However, results may need to be taken with a pinch of salt as it was funded with a grant from the Hass Avocado Board.
Another study linked eating avocados with higher HDL cholesterol levels.
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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 stannous.
Adding two grams of sterols to your daily diet could lower your LDL cholesterol levels by five to 15 percent, reports Healthline.
If you’re not a fan of orange juice, look around for varieties of other fortified foods available.
Whey protein smoothie
Whey protein is made from whey – the liquid in milk that is removed when manufacturers make cheese.
Some studies have suggested that whey protein supplements may help lower cholesterol, but results have been inconsistent.
One meta-analysis of 13 studies found that whey supplemented lowered triglycerides, another type of fat in the blood.
Make a healthy morning smoothie by combing low-fat yoghurt, ice cubes, berries and a scoop of vanilla whey protein, which is low in fat and high in nutrition.
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