Sheela Seharawat, acclaimed dietician and women's health specialist at Diet Clinic says that the food we eat significantly impacts our health and this means that if we want to take good care of our heart and body, we need to be careful in choosing our foods for breakfast like foods low in cholesterol. Cholesterol problems are increasing in epidemic proportions all over the world and we must take all measures possible to reduce it by having the right foods, have foods that help lower cholesterol, exercise and lead an active lifestyle.
Starting the day with a healthy and filling breakfast can help us in keeping our cholesterol levels within healthy levels. It also helps us in controlling unhealthy cravings during the day and control our cholesterol levels. Let's look at some of the top low cholesterol foods that we can enjoy freely during breakfast.
Fruits and vegetables are one food group that fits all sizes. They are great in reducing the chances of developing heart diseases, help to keep cholesterol levels in check, prevents against chances of strokes and even many types of cancers. The plant chemicals in fruits and vegetables along with its vitamins and minerals help us stay healthy and fit. The majority of fruits and vegetables contain almost zero to very little fat and calories and are packed with flawless energy.
Fruits and vegetables also contain plant fibers that help in lowering body cholesterol levels. These fibers also help in blocking the cholesterol in some foods from being absorbed by the body. Foods like beans, lentils, and pulses are significantly high in such types of fibers. For morning breakfast you can just enjoy them simply sautéed or make out fresh juices and smoothies.
All whole grains, but particularly oats and barley are the ones that are very rich in a particular type of fiber – beta-glucan. Beta-glucan is very effective in lowering cholesterol levels. The science behind is that when we eat beta-glucan, it binds into a gel with the bile and cholesterol. This gel interferes in the absorption process of extra cholesterol in our gut. This propagates the liver to churn out more cholesterol from the blood to produce bile, and as a result, it lowers the cholesterol in the bloodstream.
Always aim for a fiber-rich cereal to start your day for lowering your cholesterol levels.
Almonds, walnuts, Brazil nuts, Macadamia nuts, hazelnuts, peanuts, and almonds are all excellent sources of unsaturated fats and low saturated fats. A balance of both helps in maintaining healthy cholesterol levels. All these nuts contain healthy fibers that help to block the absorption of cholesterol in the blood. Also, these nuts are healthy sources of magnesium, potassium, proteins, vitamin E and other plant nutrients that help us stay healthy and active. All the more the healthy fibers in nuts help us stay fuller for longer and prevents us from unhealthy snacking now and then.
Remember that all nuts count and whenever possible try and have them with their skin intact for more nutrients.
Reducing the intake of saturated fats like meats, full-fat dairy, processed foods, pizzas, burgers, French fries and alike is a great way to reduce your cholesterol levels and take good care of your heart. But, at the same time, it is important to make sure that you consume ample unsaturated fats found in healthy oils like olive oil, nuts and seeds, corn, sunflower oil, avocado and fatty fishes to maintain the balance and keep the heart-healthy.
Oily fishes like salmon, tuna, herring, and mackerel are really good sources of healthy unsaturated fats like omega-3. Avoid coconut and palm oil as they are high in saturated fats.
Soya bean and other soya foods are a perfect addition to any healthy diet. Being very low in saturated fats and high in essential vitamins, minerals and proteins is always a better option to replace choices like meat, full-fat dairy and high saturated fat snacks. Soya foods are always the first choice in any healthy diet and lifestyle and are a great option in managing your cholesterol levels. Aim for at least three servings of soy foods a day and have your cholesterol levels always under control.
There are many foods available that are fortified with stanols and sterols. Both are plant compounds that block the absorption of cholesterol. Foods like orange juices and margarine with sterols from plants help to reduce LDL, the bad cholesterol. Studies confirm that just by adding 2 gms of plat sterol helps to control the cholesterol levels by almost 5 to 15 percent.
However, it is not confirmed that plant sterols and stanols aids in lowering the risk of strokes and heart attacks, but they do reduce bad cholesterol and thereby the risks.
Eggs are a common food in our meals and especially in breakfast. Eggs are a good source of protein and other nutrients but at the same time is also high in cholesterol – most of which is in the yolk of eggs. If you enjoy eggs, then opt for it without the yolk, and it will not contribute to the added cholesterol.
Besides lowering the risks of heart problems, lowering cholesterol levels is not the only benefit. Eating cholesterol-free foods is always a great way to lose weight and maintain a healthy body.
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