High fiber, low-cholesterol breakfast

January 11, 2020

PEOPLE watching their cholesterol numbers are avoiding eggs for breakfast. However, oatmeal is not their option.

What could you possibly eat in the morning to start your day with low-cholesterol food? Here are some options — foods with soluble fiber, healthy fats and other plant compounds can help lower your levels.

* Walnut and Flaxseed Soy yogurt. Nuts are known to contain high fat. But as science continuously explain to us that not all fats are harmful, fats in nuts are actually healthy and good for the heart. Nuts are also a good source of fiber, antioxidants and other heart-healthy plant compounds. In addition, a study published in the Journal of the American Heart Association in May 2019 found that using walnuts in place of saturated fats (think: processed meats like bacon and sausage) lowered total and LDL cholesterol levels.

* Creamy chocolate cinnamon smoothie. How can a chocolate smoothie help lower your cholesterol? By adding beans into the mix. Beans are loaded with soluble fiber, and this type of fiber is especially beneficial for our hearts. One of the reasons, according to the Cleveland Clinic, is because soluble fiber binds to bile in our guts and flushes it from our systems. Bile is made up of cholesterol, so this type of fiber essentially helps to flush cholesterol from your body.

* Peanut butter toast with Greek yogurt and grapes. Do you still have leftover grapes? Try this. Grapes and other fruits like apples and citrus have pectin, which is a type of soluble fiber that is especially heart healthy. But in addition to the soluble fiber, grapes have been shown to reduce risk factors for heart disease, oxidative stress, inflammation and blood pressure, all of which play a role in heart health.

(Kelly Plowe, MS, RDN/Livestrong)