If you have high cholesterol, you may be looking for foods that can help lower your levels and improve your heart health. Oats are a popular choice because they are high in fiber and have been shown to have cholesterol-lowering effects. However, other options may be even more effective at managing high cholesterol. Keep reading to learn about the top breakfast choice for people with high cholesterol.
Why Breakfast Matters with High Cholesterol
Skipping breakfast can have negative effects on your health, especially if you have high cholesterol. According to research, missing your morning meal may increase LDL (bad) cholesterol and total cholesterol, as well as the risk of death from cardiovascular disease. To maintain healthy cholesterol levels, it’s important to eat a nutritious breakfast that is high in fiber and heart healthy. This can help keep you full and energized throughout the day, and may even improve your body’s hunger and fullness cues. Don’t let the busyness of your day prevent you from starting off on the right foot with a healthy breakfast.
The Best Breakfast for High Cholesterol
If you have high cholesterol, a dietitian might recommend starting your day with a quinoa breakfast bowl. Quinoa is a whole grain that is high in fiber and protein, making it a healthy and filling choice for breakfast. It’s also quick and easy to prepare and can be made in advance for busy mornings. Quinoa is versatile, so you can use it to create savory or sweet dishes, like a breakfast bowl with eggs, chives, and bacon, or a cinnamon-quinoa bowl. In addition to being a complete protein, quinoa is a good source of complex carbohydrates that can help lower cholesterol. Give quinoa a try as a tasty and healthy breakfast option to help manage your high cholesterol.
Health Benefits of Our Cinnamon-Quinoa Breakfast Bowl
There are several reasons why a quinoa breakfast bowl is an excellent choice for people with high cholesterol, as well as those without it. For starters, it’s packed with plant protein, which is an important component of a healthy meal. One serving of this recipe provides 12 grams of protein from quinoa, almond butter, and sliced almonds. Research has shown that replacing animal protein sources with plant protein sources like nuts, whole grains, seeds, and beans at least once per week may reduce the risk of cardiovascular disease and premature death. Another study found that substituting plant protein for animal protein can lower LDL cholesterol, non-HDL cholesterol, and apolipoprotein B, which are all markers of heart disease. In summary, a quinoa breakfast bowl is a great choice for maintaining healthy cholesterol levels and supporting overall heart health.
Full of Fiber
Quinoa is a great source of fiber because it is a whole grain. Whole grains, like quinoa, brown rice, and barley, are named as such because they have three parts: the bran, endosperm, and germ. These parts contain fiber, vitamins, and minerals that are often removed when making refined grains. Quinoa, being a whole grain, retains its fiber and other essential nutrients. Fiber is important for overall health and can help lower LDL and total cholesterol levels by promoting cholesterol excretion and inhibiting cholesterol production. The 2020-2025 Dietary Guidelines for Americans recommend that men aim for 31-34 grams of fiber per day, and women aim for 25-28 grams. One serving of this quinoa breakfast bowl recipe provides 7 grams of fiber, which can help you meet your daily fiber requirements.
Offers Heart-Healthy Fats
Saturated fats can increase the risk of high LDL (bad) cholesterol and low HDL (good) cholesterol, which can harm heart health. To maintain healthy cholesterol levels, it’s important to limit saturated fats and choose heart-healthy fats instead. The quinoa breakfast bowl recipe provides heart-healthy monounsaturated fats from almond butter and whole almonds. These fats, according to the American Heart Association, can help lower LDL cholesterol levels and reduce the risk of stroke and heart disease. By including monounsaturated fats in your diet, you can support your heart health and maintain healthy cholesterol levels.
Other High-Cholesterol Management Tips
Incorporating physical activity into your daily routine can benefit your cholesterol levels and overall health. The American Heart Association recommends getting at least 150 minutes of exercise per week, which is equivalent to just 21 minutes per day. This could be as simple as going for a brisk walk, taking a virtual dance class, or swimming laps. Exercise can also help reduce stress, improve sleep, and support overall wellness.
To further protect your heart health, it’s important to avoid smoking, as it can increase your risk of heart disease and other health problems. If you smoke, consider speaking with your medical provider for assistance in quitting. They can provide you with resources and support to help you cut back.
Finally, it’s important to see your medical provider regularly for check-ups and to track your lab values over time. High cholesterol is often a “silent” condition, meaning that it may not have any noticeable symptoms. By getting your bloodwork done, you can detect high cholesterol early and make lifestyle changes to improve your health. Don’t wait until you have symptoms to see your doctor – make sure to schedule regular check-ups to stay ahead of your health.
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