What are the four ingredients needed for breakfast to fight cholesterol?

Cholesterol is a fatty substance that is essential for forming and nourishing healthy cells. In itself there is nothing wrong and it is produced by our body because you need it to work wellexplains the Medline Plus website.

The problem starts when cholesterol levels increase, beyond what is indicated by doctors and, worse still, if they lose control by neglecting us during meals.

The first risk of having high cholesterol is the possibility of suffering from it heart disease or stroke, indicates the Mayo Clinic. Cholesterol not used by the cells is deposited in the blood vessels and over time blocks the arteries and makes blood circulation difficult.

The causes of this condition can be hereditary or product of a lifestyle. To prevent or control cholesterol it is advisable to follow a low-salt diet, with a high consumption of fruit, vegetables and whole grains. Limit animal fats and use good fats in moderation. Maintain a healthy weight, don’t smoke, exercise regularly, drink alcohol in moderation and manage stress.

What to include in breakfast to fight cholesterol?

According to research published in the Journal of Nutrition Science, one of the causes of higher cholesterol concentrations is linked to skipping breakfast.

But, in addition to the importance of having breakfast every day, it is essential to choose and combine the right foods so that breakfast is as healthy as possible.

This is a list of foods that the Mayo Clinic suggests we incorporate into our breakfast and limit the fats circulating in our veins and arteries.

1) Oats and oat bran

The soluble fiber in oats reduces bad cholesterol (LDL). Consume of 5 to 10 grams (or more) of soluble fiber per day lowers cholesterol.

A serving of oats or oat bran at breakfast provides 3 to 4 grams of that fiber.

.2) Fruit

For continue adding soluble fiber At breakfast it is recommended to supplement cereals with apple, pear, banana or berries (red fruits).

3) Almonds and other dried fruit

They contain omega-3 fats which protect the heart and reduce the risk of heart attack. A handful is enough for breakfast because they provide a lot of calories.

4) Avocado

It is a source of monounsaturated fatty acids which can replace animal fats and improve cholesterol levels.

Two weekly servings of avocado is a very healthy serving and can be included in breakfast on wholemeal toast.

The prestigious US entity also suggests adding it foods enriched with stanols and sterols. In this regard there are margarines and orange juices with these additives that help reduce bad cholesterol.

A good breakfast to control cholesterol

The site A Bajar Cholesterol offers us on its site a recipe to prepare a breakfast that has soluble fibers and healthy fatty acids.

1. Place the 100% low-fat yogurt in a bowl.
2. Add a handful of chopped almonds, a tablespoon of oats (or oat bran), two or three chopped walnuts, a tablespoon of toasted sunflower seeds and a tablespoon of toasted pumpkin seeds.
3. Add a spoonful of grated coconut and a spoonful of wheat germ. Finish with some blueberries and sweeten with honey.