Approximately 1 in 4 adults has been told by a doctor or health professional that their cholesterol is too high.
If you’re one of those people, reducing your cholesterol levels is one of the most impactful things you can do for yourself.
Eating foods that lower your cholesterol (and avoiding foods that raise it) can significantly lower your risk of suffering from coronary heart disease and other chronic illnesses.
Rethinking Breakfast
Cholesterol is a type of waxy lipid (fat) found in your blood.
It’s primarily synthesized in your liver. It’s also made in the livers of animals, such as cows, pigs, chickens, and fish.
So when you eat meat or dairy products, you’re also consuming their cholesterol. And excess LDL cholesterol in your blood can clog up your arteries, potentially leading to heart disease and stroke.
If your typical breakfast includes eggs, bacon, sausage, cheese, milk, butter, and other animal products, you probably consume more cholesterol and saturated fats than you should.
It’s time to find healthier breakfast options low in cholesterol and saturated fats. The sooner you do, the more you’ll lower your risk of developing heart disease in the future.
Whole Grains
Whole grains are an excellent source of fiber, vitamins, and minerals. Unrefined and unprocessed, they retain all of their nutrient value and are much better for you than refined or processed grains (such as white bread and pastries).
Whole grain options include:
- oatmeal
- whole wheat bread
- brown rice
- barley
- quinoa
- bulgur
- bran
The high-fiber content of whole grains also helps to lower your cholesterol levels by binding with it in the intestines and preventing its absorption into the bloodstream.
Almond Milk
Instead of dairy milk, try almond milk instead.
It has no cholesterol. It’s low in saturated fats. And it’s packed with heart-healthy nutrients like vitamins E and D, calcium, and magnesium.
You can also substitute other plant-based milks like soy milk, cashew milk, or hemp milk. Just make sure to check the labels for added sugars and other unhealthy ingredients.
Also, look for plant-based cheeses, which can be a better alternative than dairy-based cheese.
Fruits and Vegetables
Cholesterol will only be found in foods that come from animals and never from plants.
Adding more fruits, vegetables, and plant-based foods to your breakfast routine is an excellent way to reduce cholesterol levels.
And there are so many delicious options to choose from. Look for recipes that prioritize foods such as:
- berries
- bananas
- avocados
- spinach
- potatoes
- tomatoes
- peppers
- beans
- carrots
- mushrooms
There are endless possibilities when it comes to incorporating fruits and vegetables into your breakfast. You can have them on their own or mix and match a new combination daily.
Start your morning with a heart-healthy breakfast choice, and you’ll be well on your way to lowering your cholesterol levels and reducing your risk of heart disease.
