5 Ways to Reduce Cholesterol in Your Breakfast

· May 22, 2019
One of the ways to reduce high cholesterol levels is to start taking measures from the minute you wake up every morning by ensuring your breakfast is nutritious and balanced.

Perhaps you went for a yearly checkup and the doctor said your blood cholesterol is high and you need to find ways to reduce it through your diet. Fortunately, the good news is there are many great ways to reduce cholesterol. You just have to make a few simple changes to your diet.

In addition to being one of the most important meals of the day, breakfast is the time in which your body is more receptive to the absorption of certain food nutrients.

The basic principle to reduce cholesterol is to provide adequate sources of vitamins, minerals, and healthy enzymes. So, follow these tips that’ll promote a healthier way of pampering yourself. They’re not only simple but also nutritious and delicious.

1. Oatmeal: The Perfect Cereal to Reduce Cholesterol

A bowl of rolled oatmeal and oat florets.
Oatmeal is one of the best ways to reduce cholesterol in your breakfast.

According to the Mayo Clinic in Minnesota, oats are one of the best foods to reduce bad cholesterol also known as Low-density lipoprotein (LDL).

Oatmeal contains soluble fiber, which reduces your LDL. (Note that soluble fiber is also found in foods such as kidney beans, Brussels sprouts, apples, and pears.)

Therefore, 5 to 10 grams (or more) of soluble fiber a day decreases your LDL cholesterol. One serving of oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, you’ll get even more fiber.

2. Avocados: One of the Great Ways to Reduce Cholesterol

Two whole avocados and a halved one.
The intake of the omega-3 present in avocado is a great way to reduce cholesterol in your breakfast.

Many people avoid avocados thinking they promote high cholesterol due to their high content of calories and fat.

In reality, however, avocados are a fantastic source of nutrients, as well as Omega 3 fatty acids which are ideal for maintaining the balance of your cholesterol levels.

So if you’re not doing it already, then start consuming avocados and improve your cardiac health.

Suggestions

  • Toast one or two slices of whole grain bread and add a few slices of avocado and tomato.
  • Also, cut a few pieces of avocado and mix them in a bowl with a banana and a little bit of raw 100% bee honey.

3. Reduce Cholesterol with Lemon and Garlic

A bowl of garlic and lemon, two heads of garlic and some pieces of lemon and sprigs of mint and rosemary.
The combination of garlic and lemon is a classic remedy for maintaining good levels of cholesterol.

Garlic is highly beneficial to your health. In addition, it’s a natural antibiotic, diuretic, purifying, antiseptic and antibacterial food. Something as simple as taking a clove of garlic in the morning can help you reduce high cholesterol.

So, here’s a simple remedy that can be equally useful: garlic and lemon.

Ingredients

  • The juice of 1 lemon
  • 1 clove of garlic, raw
  • 1 glass of water

Preparation

  • Heat the water a little bit and then add the lemon juice.
  • Next, eat the garlic clove on an empty stomach and then drink the lemon mix, slowly.
  • Repeat this procedure two or three times per week.

Discover: A Tip to Increase Good Cholesterol

4. Rye Toast with Olive Oil

A loaf of rye bread being sliced.
Eating bread rich in fiber in your breakfast is another great way to reduce cholesterol.

Not all loaves of bread are created equally, so it’s important to be selective in the type you consume. Always opt for bread that contains more whole grains and less refined flour.

Also, in order to reduce your cholesterol, avoid Wonderbread (and any other processed bread like it) like you would avoid the plague.

If you truly want to be good and follow a truly healthy diet, then eat more rye bread. Of all loaves of bread, the type made with rye contains the most fiber and nutrients. It’s a perfect mixture of iron and B vitamins that are great to keep cholesterol levels at bay. Further, for an even healthier breakfast, eat it with a bit of virgin olive oil.

In case you don’t already know it, extra virgin olive oil has one of the highest nutritional qualities when it comes to oils. Further, it’s rich in monounsaturated fatty acids (oleic acid), vitamin E and phytosterols, all of which are cardioprotective compounds.

Suggestions

It’s important to eat protein in addition to fiber in your breakfast. So, don’t hesitate to add a slice of meat or eggs to it.

Make sure to include a form of protein in your breakfast once or twice a week.

5. Reduce Your Cholesterol with White Tea

Ways to reduce cholesterol: A bowl of white tea.
White tea has many properties that help keep cholesterol in check.

White tea is available for purchase in any health food store or tea shop.

This is, without a doubt, the best natural drink to reduce your high cholesterol. White tea has hypo-cholesterolemic properties (it lowers the amount of cholesterol in the blood) and has antioxidants. These are compounds that inhibit oxidation, a chemical reaction that can produce free radicals, thereby leading to chain reactions that may damage the cells of organisms. Fortunately, white tea can fight against these free radicals.

In addition, this drink has a long tradition in the East as a detoxifier and helps accelerate your metabolism in order to promote weight loss.

Also read: Benefits of White Tea for Losing Weight

Things to Keep in Mind

White tea and the rest of the above ingredients have amazing properties, but neither is a magic trick and won’t balance your cholesterol all by themselves.

In addition, you have to make real changes in your diet and lifestyle in general.

Avoid pretty much anything that’s industrially processed. This includes anything that comes from a pretty, colorful, plastic or cardboard package presented with fantastic graphics designed to make you fall in love with it. These “foods” also contain lots of trans fats, high amounts of sodium and refined sugars and other artificial sweeteners, especially breakfast foods.

Something as easy as being sensible about what you eat for breakfast will add maximum benefits to your health. You will see results, even if they’re gradual. However, keep in mind that good health always comes as a result of long-term, gradual changes.

  • Josué Gonzalez. (2013). Colesterol. 1. https://doi.org/10.1109/FCST.2015.28.

  • Molina, M. T., Vázquez, C. M., & Ruiz Gutiérrez, V. (1991). Metabolismo del colesterol. Su regulación a nivel hepático e intestinal. Grasas y Aceites. https://doi.org/10.3989/gya.1991.v42.i4.1237.

  • Clínica, G., Galega, S., & Interna, D. M. (2011). Lípidos , colesterol y lipoproteínas. Galicia Clínica | Socieda de Galega de Medicina Interna.