According to WebMD, a breakfast rich in fiber, protein and healthy fats will help reduce blood fat and maintain cardiovascular health. Here are some morning dishes that can help you effectively reduce blood fat.
1. Oatmeal
Oatmeal is a food rich in soluble fiber, which can reduce bad cholesterol (LDL) in the blood. The fiber in oats helps clean plaque in the blood vessels and reduce blood fat levels. This is an ideal dish to start the day.
How to do it:
Cook oats with unsweetened or water-based milk and add a little fruit such as apples, bananas or berries to supplement vitamins and minerals.
2. Fresh fruit
Fresh fruits such as avocado, apple, strawberry, and orange are rich in fiber and vitamins, which help lower cholesterol and maintain stable blood lipid levels. Avocado is especially rich in monounsaturated fats, which help lower bad cholesterol and improve heart health.
How to do it:
You can eat a portion of fresh fruit or make smoothies from these fruits. A glass of avocado smoothie with banana and strawberry will be a nutritious and easy-to-digest breakfast.
3. Boiled eggs
Eggs are a rich source of protein and are very low in calories. Although eggs contain cholesterol, research shows that eggs do not increase cholesterol in the body, but on the contrary, they can help reduce blood fat when combined with a healthy diet.
How to do it:
You can eat boiled eggs or fried eggs with a little olive oil to add healthy fats. Along with a slice of whole-wheat banh mi, this dish will provide enough energy for an active morning.
4. unsweetened yogurt with chia seeds
Unsweetened yogurt is a great source of probiotics, which help maintain a healthy digestive system. Combined with chia seeds, a food rich in omega-3 and fiber, will help reduce blood fat and improve cardiovascular health.
How to do it:
Mix unsweetened yogurt with a spoonful of chia seeds and some fresh fruit or natural honey for a delicious and nutritious breakfast.
5. Nuts
Nuts such as walnuts, almonds and flax seeds are rich in healthy fats, omega-3 and fiber, which help reduce bad cholesterol levels in the body. Seeds also help improve blood circulation and maintain stable blood pressure.
How to do it:
Eat a few almonds or walnuts in the morning along with a cup of green tea or fruit juice. You can also add nuts to smoothies or oatmeal to enhance health benefits.
Breakfast is the most important meal of the day, helping to provide energy for the body. Breakfasts with foods that help reduce blood fat such as oats, fresh fruits, boiled eggs, unsweetened yogurt and nuts will help you maintain cardiovascular health and reduce the risk of cardiovascular diseases. Choose a healthy breakfast to protect your health from the inside.
