Why cholesterol-lowering breakfast?
Numerous studies have found out that breakfast is the most powerful meal of the day. High-quality breakfast is essential for not only providing sufficient energy throughout the day, but also maintain the entire body health. Instead of having pancakes or doughnuts for breakfast, take the high-fiber but lower-cholesterol diet, which are beneficial for your body. These healthy menus will be able to promote a better health through some essential ways:
- By reducing unsaturated—the unhealthy fats intake to the body. Unsaturated fats raise “bad” cholesterol or LDL and overall cholesterol level inside the bloodstream. A good breakfast should be able to keep the LDL under control by regulating slower food indigestion in the intestines.
- By raising HDL level, which is the “good” cholesterol.
- By increasing soluble fiber intake that promotes good digestive process.
Cholesterol-lowering recipes for breakfast
Certain food sources are enriched with high level of soluble fibers, which is good for cholesterol lowering. Making these foods your daily breakfast intakes will be beneficial in maintaining cholesterol level under control. You can process the food sources into any menu of your preference. However, some recipes can be your consideration:
Mix ½ cup of rolled oats or instant oats with one cup of low-fat plain milk. Add a tablespoon of natural peanut butter and one tablespoon of dark chocolate chips. You can replace the peanut butter with baked, roughly-grounded peanuts, and the chocolate chips with raspberries.
Egg is a good protein source. It is ideal for breakfast because it is easy to prepare and low in calories. An egg from organic chicken is advised for maximized benefits. You can boil two eggs and consume it directly for breakfast, or make a tasty yet healthy omelet. To make the omelet, mix 2 organic eggs with ½ cup of boiled broccolis and a pinch of salt. Fry with a little amount of olive oil and sprinkle it with pepper when done.
This is a practical on-the-go breakfast menu. Smoothies are always tasty and do not take much time to prepare. To prepare low-cholesterol smoothies, you can make it from either fruits or vegetables. You can even mix these two food sources together to make green smoothies, which is good for your blood sugar. Bananas are perfect fruit for morning smoothies, as it gives you an energy boost which lasts for a quite long time. You can blend one big banana with a cup of low-fat plain milk to make the smoothie, or you can mix one big banana, ½ of spinach, and three dates for a healthier green smoothie.
If you are allergic to lactose and thus, cannot consume any kinds of milk, you can still have a healthy yet tasty breakfast made from yoghurt. Combine this healthy food source with fruits to get an enjoyable breakfast. A cup of berries, such as raspberries, blueberries, or strawberries, mangos, apples, and plain jellies can be mixed with plain Greek yoghurt for energy boost and fiber intake which is low in cholesterol.
Whole wheat bread
Whole wheat bread is high in fiber and thus, makes you a healthy breakfast. Put a slice of tomato, lettuce, and baked salmon fillet in between two slices of whole wheat bread. You can add a little amount of mayonnaise dressing for better taste.
If you have a very limited time to prepare for low-cholesterol breakfast, simply take some fruits with you. This menu is easy to prepare, but gives sufficient benefits for cholesterol lowering program. Diced apples, mangos, or melon can be taken as a morning energy boost. They are rich in soluble fiber, which is important for cholesterol disposal from the body. Add a few drops of lemon onto the diced fruits to get the benefit of antioxidant and vitamin C, which are also important for digestion and skin health.