5 simple foods that lower the levels of harmful cholesterol in the blood and prevent its rise .. Get to know them
High cholesterol and the risks associated with it can be lowered by making some lifestyle changes, including changing your diet. Here are five healthy breakfast swaps you can make to reduce your risk of symptoms.
High cholesterol affects around 39 per cent of adults in the UK, although many people are unaware they have the condition due to its lack of obvious symptoms. According to the NHS, one of the best ways to reduce your risk of high cholesterol is to make changes to your diet.
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Diet is one of the main places to focus when trying to eliminate the risks of the potentially deadly effect of high cholesterol levels, as the condition is often caused by excessive consumption of fatty foods.
However, it is important to understand the type of fat in the food you eat.
There are two different types of fat in food referred to as “good” and “bad” cholesterol.
Low-density lipoprotein (LDL) is the type of fat that you should avoid eating too much.
Over time, this fatty substance can build up on the walls of the arteries, making them hard and narrow.
However, high-density lipoprotein (HDL) is considered a “good” form of cholesterol.
It can help reduce the risk of heart disease and stroke by removing excess LDL and carrying it back to the liver.
The key to lowering cholesterol levels through your diet is to reduce foods rich in LDL fats, and to make sure that you consume enough foods rich in HDL.
Breakfast is a great place to start – often considered the ‘most important meal of the day’.
You can make five simple breakfast swaps to lower your risk of high cholesterol
Replace sugary cereal with oats
Many breakfast cereals can be high in sugar, even if they don’t sound particularly sweet, and this can plague people.
One simple trade-off is to opt for oats instead of grains. It can be consumed either in the form of porridge or by making overnight oats.
Oats are rich in dietary fiber, which can help remove bad cholesterol from the body.
Soluble fiber binds to the LDL cholesterol in your diet and helps eliminate fat before it has time to make itself at home.
Try almond milk instead of regular milk
Almond milk is rich in many vitamins as well as healthy fats and fiber.
Almonds, which are used to make plant-based milk, are rich in monounsaturated fatty acids and can help reduce the risk of developing cholesterol.
The NHS recommends including more nuts in your diet, and almond milk is an easy step in the right direction.
Put avocado on toast instead of butter
Buttered toast is a delicious way to start the day, but some butter can be high in saturated and trans fats, which may increase the amount of LDL in the blood over time.
One way to reduce this risk is to look at an alternative piece of toast.
Avocado toast has become increasingly popular in recent years, and the good news is that this trendy toast has some very desirable health benefits.
In a 2015 study, the American Heart Association concluded that one avocado a day can reduce LDL levels in people who are overweight or obese.
Avocados have also been found to encourage higher HDL levels.
Like almonds, they are rich in monounsaturated fatty acids that can reduce the risk of heart disease and stroke.
Remove the yolk from the scrambled eggs and try the scrambled egg whites
Scrambled eggs pack a breakfast-time protein punch, and while it’s not an unhealthy start to the day, there is a way they can be tweaked to help benefit cholesterol levels.
This is because eggs contain cholesterol — although most of it is in the yolk.
For people who tend to eat eggs more than once a week, sometimes consider removing the yolk and turning in the white instead.
Add a little spice or seasoning — such as garlic or turmeric — if you’re looking for extra flavor.
Drink a glass of orange juice with your meal
Orange juice is commonly known for its vitamin-fortified properties, but some brands of fruit juice can also lower bad LDL cholesterol.
Fortified fruit juices are key, as added plant sterols have been found to reduce LDL cholesterol.
According to the UK Dietitians Association, plant stanols and sterols reduce cholesterol absorption in the gut and its removal from the body.
Experts say data from clinical trials has found that 1.5 to 2.4 grams per day can lower cholesterol anywhere from seven to 10 percent in people with high cholesterol.