A poor diet is one of the causes of high cholesterol, but diet can also help lower cholesterol levels, according to the Express (UK).
Here, Cheryl Lythgoe, Director of Benenden Health (UK), shares three foods that help lower cholesterol and should be included in your breakfast menu.
1. Oatmeal is full of soluble fiber.
Oatmeal is a great way to start the day, for many reasons.
Eating a 70-gram bowl of porridge every day means consuming 3 grams of beta-glucan – a type of soluble fiber that is a powerful "weapon" for lowering cholesterol.
High cholesterol can cause heart attacks and strokes.
Other rich sources of soluble fiber include barley, whole grains, whole-wheat bread, brown rice, and whole-wheat pasta; fruits, vegetables, and legumes are also excellent sources of soluble fiber.
2. Tofu or soy milk
According to expert Lythgoe, soybeans are an excellent source of plant-based protein, low in saturated fat, and high in fiber.
Soybeans also contain special proteins that may affect the body's cholesterol regulation.
Some studies suggest that consuming 15 grams of soy protein daily may reduce cholesterol levels by approximately 3-4%.
Oatmeal is a great way to start the day.
3. Nuts
Expert Lythgoe added: Just 30 grams of nuts a day – unsalted and unsweetened – is a great addition to your diet.
Nuts contain healthy unsaturated fats and soluble fiber, which can help lower cholesterol by up to 7.5%, according to Express .
Almonds, cashews, peanuts, and pistachios are all excellent choices.
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