One of the effective ways to control cholesterol is to choose healthy foods, especially for breakfast, because this is the most important meal of the day.
Here are 5 foods that have been recognized by world health studies as helping to reduce cholesterol and should be included in daily breakfast.
Oatmeal
According to research from the American Heart Association (AHA), oats contain beta-glucan, a type of soluble fiber that helps reduce LDL cholesterol (bad cholesterol) by preventing the body from absorbing them from the intestines.
Consuming 3g of beta-glucan per day can help reduce LDL cholesterol by 5-10%.
Benefits: Reduce cholesterol, aid digestion, control weight.
How to use: Oatmeal porridge combined with chia seeds, flax seeds and a little honey.
Oatmeal - banana - almond smoothie helps to replenish morning energy.
Avocado
According to research from the American Heart Association (AHA), avocados are rich in monounsaturated fats that reduce LDL cholesterol and increase HDL cholesterol (good cholesterol).
Eating 1 avocado a day helps reduce LDL cholesterol by 10-15% after 4 weeks.
Benefits: Supports cardiovascular health, reduces inflammation, controls blood pressure.
How to use:
Whole wheat bread + butter + eggs are an ideal choice.
Avocado + almond milk smoothie helps increase morning energy.
Chia seeds
Chia seeds contain 37% of fiber, mainly soluble fiber, which helps reduce the absorption of cholesterol into the blood.
According to research in the American Journal of Nutrition (JAND), consuming 10-25g of soluble fiber per day can reduce LDL cholesterol by 5-10% for 6 weeks.
Benefits: Reduce cholesterol, aid digestion, control blood sugar.
How to use:
Almond milk chia seeds + honey create a delicious pudding.
Add chia seeds to smoothies or oatmeal to increase fiber.
Almonds
Almonds contain plant sterols, which help prevent the absorption of cholesterol from food into the blood.
Eating 42g of almonds a day helps reduce LDL cholesterol by 7% after 6 weeks.
Reduce cholesterol, control weight, improve cardiovascular health.
How to use:
Almonds combined with Greek yogurt are a nutritious breakfast.
Whole whey almond butter helps add healthy fats.
Green tea
Green tea contains catechin, an antioxidant compound that helps reduce the absorption of cholesterol from the intestines and increase the excretion of cholesterol through the gallbladder.
An analysis in the American Journal of Nutrition (JAND) shows that drinking 2-3 cups of green tea/day helps reduce LDL cholesterol by 4-6% after 12 weeks.
Benefits: Reduce cholesterol, support weight loss, improve cardiovascular health.
How to use:
Drink warm green tea in the morning, without sugar for best results.
Green tea + almond + banana smoothie helps to replenish energy.
