Yahoo News Cholesterol levels could be lowered by eating two simple breakfasts
Brits with high cholesterol could help to lower their levels by incorporating two specific breakfast options into their morning routine. Elevated cholesterol levels mean there's an excess of the waxy substance in your bloodstream, which can lead to dangerous build-ups.
These fatty deposits can gradually clog and harden arteries, impeding blood flow and heightening the risk of heart disease and strokes. Alarmingly, the NHS reports that around two in five people in the UK have high cholesterol.
Diet plays a pivotal role in cholesterol management, with saturated fats being the main offenders. However, certain foods are known to combat high cholesterol effectively.
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Heart UK experts have shared their insights: "There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. Try to eat some of these every day as part of your healthy diet. " They further advise that: "The more you add them to what you eat, the more they can help lower your cholesterol, especially if you cut down on saturated fat as well."
In light of this advice, they've highlighted two breakfast staples with cholesterol-lowering capabilities: porridge and beans.
Porridge
Heart UK highlighted the cholesterol-lowering powers of oats, attributing their benefits to a type of fibre known as beta glucan. The charity explained: "Eating three grams of beta glucan a day as part of a healthy diet and lifestyle can help to lower cholesterol."
They detailed how beta glucan works by forming a gel in the intestines that binds with cholesterol-rich bile acids, which limits the amount of cholesterol absorbed into the blood. "This helps limit the amount of cholesterol that is absorbed from the gut into your blood," Heart UK said. "Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol."
As a result, Heart UK recommended enjoying a bowl of porridge daily, equivalent to about 30 grams of dry oats or one sachet of instant porridge, to meet a third of the daily recommended intake of beta glucan. To enhance the health benefits, they suggested topping your porridge with fruits and nuts.
Other sources of beta glucan include oat drinks, breakfast cereal, oat type biscuits, oat bran, oatcakes, and pearl barley.
Baked beans
Baked beans on wholemeal toast could also contribute to lowering cholesterol levels, making beans on toast not just a comfort food but a heart-healthy choice too. Heart UK said: "Some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the bloodstream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options."
When it comes to bread, Heart UK suggested that wholemeal varieties are beneficial due to their beta glucan and fibre content. The NHS also recommends including more wholegrain bread in your diet as well as swapping out white pasta and rice for brown as a way to lower cholesterol.
Other foods to eat more of if you are worried about your cholesterol levels, according to the NHS, are:
Oily fish, like mackerel and salmon
Olive oil, rapeseed oil and spreads made from these oils
Nuts and seeds
Fruits and vegetables
You should also exercise regularly, cut back on drinking and quit smoking if possible. If you are concerned about your cholesterol levels you should speak to your GP.
