A good breakfast can make all the difference when trying to control your cholesterol level. But which foods should you choose to combine pleasure and health? Alexandra Murcier, dietitian-nutritionist, gives us her recommendations for a balanced breakfast that is beneficial for the heart.
Why adapt your breakfast if you have high cholesterol?
When you suffer from excess cholesterol, it is essential to limit saturated fats and increase foods rich in fiber and omega 3. The latter play a key role in reducing “bad” cholesterol (LDL) and increasing “good” cholesterol (HDL), which protects the cardiovascular system.
Good news: a suitable breakfast does not mean deprivation! You just have to make the right choices and adopt healthy alternatives.
Fiber to trap cholesterol
Soluble fiber helps eliminate dietary cholesterol by reducing its absorption.
To be preferred:
- Whole fruits (and not juices) for their richness in fiber. “It’s important to eat real fruit because juices are much lower in fiber and increase blood sugar levels more.”explains Alexandra Murcier.
- Whole grainssuch as oatmeal, buckwheat flakes or wholemeal bread, “but not sandwich bread”specifies the dietitian.
Oilseeds and seeds to stock up on omega 3
Omega 3s are essential fatty acids that help increase good cholesterol (HDL), which is beneficial for the heart.
The best choices are walnuts, hazelnuts and almonds. You can also opt for chia and flax seeds, ideal for sprinkling on yogurt or porridge.
Varied and healthy proteins
Protein intake is essential, but certain animal sources should be consumed in moderation.
To integrate with balance:
- Salmon, rich in omega 3, but potentially polluted, therefore not to be consumed every day;
- Eggs, consume in moderation;
- Plant-based alternatives, such as hummus or oilseed purees without added sugar.
Delicious and balanced toasts
Replace butter and jam with healthier options!
Healthy toast ideas:
- Smashed avocado on wholemeal bread;
- Oilseed puree (almond, hazelnut) without added sugar;
- Olive oil, garlic and tomato Spanish breakfast style.
Suitable drinks
The choice of drinks can also impact cholesterol management.
What to drink for breakfast? You can have tea or coffee, without excess sugar. Otherwise, a glass of semi-skimmed or skimmed milk is recommended. IF you are vegan or don’t like cow’s milk, you can choose plant-based milks:
“Almond milk is a good option for its lipid composition”specifies the specialist.
Typical menu:
- 1 slice of wholemeal bread with almond puree;
- 1 bowl of oatmeal with chia seeds and red fruits;
- 1 handful of oilseeds (walnuts, almonds);
- 1 green tea or coffee without sugar;
With these good reflexes, your breakfast becomes a real health ally!