Skipping breakfast or eating foods rich in sugar and saturated fat in the morning will cause the body to increase fat absorption during the day, causing metabolic disorders.
Meanwhile, a healthy breakfast can improve cholesterol levels and significantly reduce the risk of cardiovascular disease.
The breakfast menu for people with high blood fat should focus on foods rich in fiber, low in sugar, low in saturated fat and low in glycemic index.
Whole grain oats + fresh fruit
Oatmeal is a "superfood" for people with high blood fat. This grain is rich in beta-glucan, a form of soluble fiber that can reduce the absorption of bad cholesterol (LDL).
Consuming 3g of beta-glucan per day, equivalent to 1 cup of cooked oatmeal, can reduce LDL cholesterol by up to 7% after 4 weeks.
Combining oats with a little blueberry, banana or sliced apple not only enhances flavor but also adds antioxidants, fiber and essential vitamins.
Whole wheat bread + nut butter + green vegetables
Whole wheat bread is high in fiber, which helps reduce fat absorption and stabilize blood sugar. Squeezing a layer of nut butter (almonds, walnuts, sunflower seeds) instead of animal butter will add unsaturated fatty acids, which are beneficial for the heart.
Fats from nuts and nuts help lower bad cholesterol and increase good cholesterol. This is an ideal choice to replace saturated fat from cold meat, butter, or cheese.
Eating with a few slices of tomatoes or green lettuce both helps balance the taste and enhances antioxidants.
Boiled eggs + avocado + boiled vegetables
Many people are concerned that eggs increase cholesterol. However, according to the nutritional guidelines of the American Heart Association (AHA), people with high cholesterol can still eat 3-4 eggs per week, as long as they avoid frying and combine it with healthy foods.
A breakfast with boiled eggs, a slice of fresh butter and steamed vegetables (red onions, broccoli, carrots) is both energetic and provides essential nutrients without increasing blood fat.
Avoid fried foods, bacon, sausages, cakes high in sugar because they contain trans fats and refined sugar, which can increase bad cholesterol.
Drink water or green tea, avoid whole milk, condensed milk coffee, bottled juice.
Eat on time, ideally within 1 hour of waking up to activate effective metabolism.
