Breakfast is the most important meal of the day that helps kickstart your day. Skip your first meal, which makes an unhealthy impact on your cholesterol levels, cravings and meal choices for the day. If you want to maintain a low cholesterol diet, making healthy food choices goes along with picking the right ingredients for your breakfast and other meals.
It is not impossible to start your morning on a delicious note. Make your diet low in saturated fat and sodium and high in fiber, a nutrient that can help remove excess cholesterol from your body.
Various Types Of Breakfast For Low Cholesterol
Oatmeal, Milk and Cereal
Easy to prep but it can be a source of fat and sugar too. It can elevate your lipids and fluctuate your bad cholesterol levels:
- An ideal cereal is low in sugar and fat, check the label on your favorite pack or switch to a healthier one
- A bowl of oatmeal has dietary fiber, that helps remove unhealthy cholesterol from your digestive tract and out your body. Top your oatmeal or cereal with a sliced apple, pear, banana or berries for an additional fiber boost, add some cinnamon for a little spice and sweetness. You can also add some nuts like walnut or almond for some crunch and healthy fat.
- Use low-fat milk or skim milk to help cut additional fat in your cereal and oatmeal prep. You could choose a glass of almond milk with a few slices of almonds or eat them by the handful. Almonds are filled with healthy fats, fiber, magnesium, and vitamins, and they also contain fat. One cup of sliced almonds weighs about 45 grams of fat, so don’t go too nuts.
Checking the fiber content of your oatmeal and cereal helps determine how filling the meal is, soluble fiber helps lower your LDL cholesterol levels.
Pancakes with butter or syrup are a delicious breakfast treat but a potential source of fats and sugar. Choose a heart-healthy alternative like:
- Substitute your pancake batter with oatmeal or other whole grains to add fiber and bulk without adding too many calories
- Choose a healthier option like a handful of fresh berries or cherries and a dollop of plain, non-fat yogurt for flavour. Adding some cinnamon, nutmeg, ginger, pumpkin, or other spices to your plain pancake batter for flavor
Bagels with Cream Cheese
Make your bagels healthy and light by adding non-calorie-dense ingredients to lower your cholesterol.
- Select bagels made of whole grain or whole wheat
- Cream cheese is fat, opt for low fat spreads or healthier toppings of chopped fruit, smoked salmon, chives, or low-fat yogurt
Muffins can be a nutritional, high-fiber alternative to bagels when prepared right
- Apple bran muffins are a fast and delicious breakfast recipe. A combination of fiber-rich ingredients: apples and bran. When making a muffin mix, add applesauce instead of oil for a healthy batter
- Homemade muffins allow you to switch to healthy ingredients like whole grain flour, vegetables, fruits, and nuts, etc
- If you like store-bought muffins then ensure to check labels for healthy alternative ingredients
Eggs are high in cholesterol, but it is all in the yolk. The whites are cholesterol-free and packed with protein.
- Make scrambled eggs using only egg whites and toss a handful of spinach for fiber
- Cook your eggs in olive or canola oil to improve your cholesterol levels
- If your recipe requires more than one egg, use one whole egg along with the white from another egg instead
- Additional ingredients like cheese, whole milk, and butter will add extra fat
- For those who love hard-boiled egg toast, choose a whole-grain toast with tomato and avocado, herbs, and spices
Toasts and sandwiches
- Use low-fat spreads like cottage cheese, sliced fruit, or nut butter on your toast and sandwich
- Mashed avocado is a healthy alternative, it lowers bad cholesterol levels and is healthy for people who are overweight or obese
Avocados are high in monounsaturated fatty acids, which lower cholesterol and decrease the risk of heart disease and stroke. A healthy breakfast alternative for unhealthy saturated fatty acid foods like sausage or bacon. Avocados are rich in sterols, which help lower cholesterol.
- A cup of green tea with breakfast may slow the decline of high-density lipoprotein (HDL) or “good” cholesterol
- Coffee lovers may switch brewing with a paper filter as unfiltered coffee may raise cholesterol levels
- Orange juice is a well-known source of vitamin C, or you can opt for foods with sterol and stanol-enhanced versions