The five best breakfast foods to lower your cholesterol

High cholesterol: Nutritionist reveals top prevention tips

Having high cholesterol can be dangerous as it raises your risk for serious medical emergencies such as strokes and heart attacks. It means you have too much of a fatty substance called cholesterol in your blood. Over time this can build up causing blockages in the blood vessels.

It is well known that a major cause of high cholesterol is diet.

More specifically, foods high in saturated and trans fats should be avoided as they cause levels of low-density lipoprotein – also known as “bad” cholesterol to rise.

These types of fats can be found in many foods we regularly consume, such as butter, biscuits, cheese and processed meats.

Several types of breakfast foods should also be avoided for this reason such as sausages, bacon, pastries and full-fat yoghurt.

With this in mind, Richard Allison – nutritionist for Herbalife and head of performance nutrition for Tottenham Hotspur women’s team – recommended five breakfast foods that could help keep cholesterol levels low.

“If you have high cholesterol, it’s important to choose breakfast items that are low in saturated and trans fats – both of which can increase your low-density lipoprotein (LDL) cholesterol levels,” he said.

“Food which is rich in soluble fibre and high in polyunsaturated fats can also help to reduce your LDL levels.”


He said: “Oatmeal is a great choice because it’s high in soluble fibre, which can help lower cholesterol levels.

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“Try adding some fresh fruit, nuts or cinnamon for extra flavour. “


“Eggs can be part of a healthy breakfast for people with high cholesterol,” he said.

“Just be sure to limit your intake to one or two a day and consider using egg whites instead of whole eggs.”

Greek yoghurt

Mr Allison said: “Greek yoghurt is high in protein and lower in fat than regular yoghurt.

“Choose plain or low-fat varieties and add fresh fruit and honey for sweetness.”

Whole grain toast

“Choose whole grain bread over white bread; it’s higher in fibre and can help keep you feeling full,” he explained.

“Top your toast with avocados, almond butter or low-fat cream cheese.”


He added: “Smoothies are a great way to get a variety of nutrients in one meal.

“Use a base of non-fat milk or yoghurt and add fresh or frozen fruit, spinach and chia seeds for added fibre and protein.”

It is not possible to know for sure whether you have high cholesterol levels without a test.

Generally, healthy levels of total cholesterol in the blood is considered to be five or less millimoles per litre (mmol/l).

A healthy level of high-density lipoprotein (“good” cholesterol) is one or more mmol/l, and you should have four or less mmol/l of low-density lipoprotein (“bad” cholesterol).

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