High cholesterol is a major risk factor for a number of serious health conditions, so the NHS has recommend two simple breakfasts to help combat high levels (Image: Getty Images)

Two simple breakfasts recommended to combat high cholesterol levels

by · Daily Record

Get the latest Daily Record breaking news on WhatsApp

Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info

Join us on WhatsApp

Folks grappling with high cholesterol could see a significant improvement by incorporating two specific breakfast options into their morning routine. Elevated cholesterol levels mean there's an excess of the waxy substance in your bloodstream.

While cholesterol plays a vital role in the body, an overabundance can lead to fatty deposits forming in blood vessels. As time marches on, these deposits can narrow and stiffen arteries, impeding blood flow.

This condition is a notorious risk factor for severe health issues, including heart disease and strokes. Alarmingly, the NHS reports that around 40 per cent of UK residents are contending with high cholesterol levels, reports the Mirror.

Dietary habits are a primary contributor to elevated cholesterol, particularly foods laden with saturated fats. However, it's not all doom and gloom, as certain dietary choices can aid in reducing cholesterol.

Heart UK experts have shared their insights: "There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. Try to eat some of these every day as part of your healthy diet.

Adding fruit to your porridge could further help to lower cholesterol (Image: Getty Images)

"The more you add them to what you eat, the more they can help lower your cholesterol, especially if you cut down on saturated fat as well."

Bearing this advice in mind, they've pinpointed some beneficial foods. Among the items touted for their cholesterol-combating abilities are two beloved breakfast staples: porridge and beans.

Porridge

Heart UK has revealed that oats, rich in a fibre known as beta glucan, can help lower cholesterol levels. The charity explained: "Eating three grams of beta glucan a day as part of a healthy diet and lifestyle can help to lower cholesterol."

This is because when you consume beta glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. "This helps limit the amount of cholesterol that is absorbed from the gut into your blood," Heart UK stated.

"Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol."

As such, Heart UK recommends eating a bowl of porridge daily, equivalent to about 30 grams of dry oats or one sachet of instant porridge. This contributes to a third of the recommended daily intake of beta glucan.

To enhance the health benefits of your porridge, consider adding fruits and nuts. Other foods rich in beta glucan include:

  • Oat drinks containing beta glucans
  • Breakfast cereal oat type biscuits
  • Oat bran
  • Oatcakes
  • Pearl barley
Baked beans on wholegrain toast could also lower cholesterol levels (Image: Getty Images)

Baked beans

Beans on toast, a classic British dish, could also help reduce your cholesterol levels due to the high fibre content of beans. Heart UK noted: "Some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the bloodstream.

"Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies' fingers), broccoli, apples, strawberries and prunes are also good options."

When it comes to your morning toast, Heart UK suggests opting for wholemeal bread as it's packed with beta glucan and fibre. The NHS also champions the benefits of wholegrain bread, recommending a switch from white pasta and rice to brown versions to help reduce cholesterol levels.

The NHS also lists other foods to incorporate into your diet if you're concerned about cholesterol:

  • Oily fish, like mackerel and salmon
  • Olive oil, rapeseed oil and spreads made from these oils
  • Nuts and seeds
  • Fruits and vegetables

Regular exercise, reducing alcohol intake and quitting smoking are also advised. If you have any worries about your cholesterol levels, it's best to consult your GP.

If you want ideas and inspiration to plan your next UK adventure plus selected offers and competitions, sign up for our 2Chill weekly newsletter here

Story SavedYou can find this story in  My Bookmarks.Or by navigating to the user icon in the top right.