Eating habits largely determine the state of health and tone of the body, as well as appearance. Striving to be healthy and look young, people often go to extremes with diets and begin to give up many healthy and tasty foods, without which the body becomes hungry. Nutritionists are convinced that you shouldn’t go hungry for health.
Many catch phrases in different languages describe breakfast as the most important meal. The first morning meal really helps the body to “wake up”, gives a boost of energy and useful microelements and sets the mood of the whole day. But it turns out that the right breakfast, which is by no means insipid, can also … fight cholesterol.
Those who are trying to monitor the level of cholesterol in the blood or are already living under its depressing effect should follow certain rules during breakfast, writes the EatThisNotThat portal, citing research by scientists and the opinions of nutritionists. One of the experts, author of the book on good nutrition, Courtney Dangelo, gave specific examples of good eating behavior.
The first rule is to eat “healthier” fats. That is, products with saturated fats, which can be found in a number of dairy products, in baked goods, should be excluded from the menu. Saturated fat raises levels of low-density lipoprotein, which is the main carrier of cholesterol in the blood.
“Try replacing these foods with sources of healthy fats like nuts, lean meats,” Diangelo says.
The second tip is to eat fibrous foods like oatmeal, as they reduce the absorption of cholesterol. It is good to flavor such porridge with apple slices and berries.
“A number of studies show that 5-10 grams of soluble fiber every day significantly reduces the level of” bad cholesterol “- says the expert.
The third tip is to include foods with Omega-3 unsaturated fatty acids in your morning menu. For example, walnuts or flax seeds can be added to yogurt or porridge.
“They help lower blood triglycerides and also lower blood pressure,” explains the nutritionist.
The fourth tip is to take a closer look at the diet of bodybuilders and get some whey protein for yourself so that you can eat a small amount along with oatmeal in the morning, for example.
“Protein in this form has shown the ability to lower” bad cholesterol “and cholesterol levels in general, as well as blood pressure,” – explained the expert.
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