Principles for choosing food for breakfast
In principle, people with high blood fat need to build breakfast based on a balance between energy, nutrition and cholesterol control ability. Some important points to note include:
Prioritize whole grains: Such as oats, whole wheat bread, brown rice or whole grains rich in soluble fiber, which help slow down fat absorption and support lowering bad cholesterol (LDL). This should be the main foundation in breakfast for people with high blood fat.
Supplement healthy protein: Protein from boiled eggs, low-fat milk, unsweetened yogurt, tofu or fish is a good choice. They provide sustainable energy without increasing bad fat, and help create a feeling of fullness for a long time, avoiding unhealthy snacks.
Eat more green vegetables and fruits: Green vegetables and fresh fruits are rich sources of vitamins, minerals and antioxidants. In particular, fruits rich in soluble fiber such as apples, pears, grapefruits, and blueberries have the effect of controlling blood fat and supporting cardiovascular health.
Limit saturated fat and processed foods: People with high blood fat should avoid butter, fatty cheese, fatty red meat, sausages, fried foods or sugary cakes. These are food groups that easily increase triglycerides and bad cholesterol.
Prioritize good fats from plants: Instead of animal fats, you should use olive oil, canola oil, sunflower oil or supplement walnuts, almonds, flaxseed to provide omega-3 and unsaturated fats that are beneficial for the heart.
Breakfast menu suggestions for people with high blood fat
When building a breakfast menu for people with high blood fat, you need to pay attention to the content of fat, fiber and protein to both ensure energy for the body and support cholesterol control. Accordingly, the amount of fat should account for about 15 - 20% of total energy, protein about 20% and carbohydrates from whole grains about 55 - 60%, and supplement with green vegetables and fruits to increase fiber and vitamins.
Here are some suitable breakfast suggestions that you can refer to:
Menu 1: Whole wheat bread sandwich with pan-fried chicken breast and vegetable salad.
Menu 2: Oatmeal porridge cooked with low-fat milk, add chia seeds and blueberries.
Menu 3: Boiled sweet potatoes served with light-sweet tofu and steamed vegetables.
Menu 4: Unsweetened yogurt mixed with whole grains, walnuts and apples.
