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Lower Your Cholesterol Levels with These Three Breakfast Foods

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High Cholesterol: A Major Risk for Heart Attacks and Strokes

High cholesterol levels can lead to serious health problems like heart attacks and strokes. When you have excess cholesterol, it can accumulate in your blood vessels and combine with other substances to form plaque. Although this plaque may not initially cause issues, it can gradually grow and obstruct normal blood flow through the vessels. Consequently, high cholesterol levels are a significant risk factor for various diseases, including heart attacks and strokes.

The Role of Diet in High Cholesterol

Diet plays a crucial role in contributing to high cholesterol levels, particularly foods high in saturated fat. Some examples of such foods include fatty meats, cheese, butter, and crackers. Just as certain foods can increase blood cholesterol levels, there are also foods that can help lower them.

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Three Cholesterol-Lowering Foods to Include in Your Breakfast

  • Oatmeal

    Oats contain soluble fiber, which is known to reduce low-density lipoprotein (LDL), also known as “bad” cholesterol. According to the Mayo Clinic, soluble fiber can decrease the absorption of cholesterol into the bloodstream. Consuming five to 10 or more grams of soluble fiber per day can lower LDL cholesterol. A study published in the journal Lipids in Health and Disease in 2017 found that individuals who consumed 70 grams of oats daily experienced an 11.6% reduction in LDL levels within 28 days.

  • Beans

    Cooked beans take longer to digest, leading to a prolonged feeling of fullness after eating. This makes beans a healthy food choice for individuals aiming to lose weight, according to Harvard Medical School.

  • Avocado

    A study published in the Journal of the American Heart Association in 2015 revealed that incorporating one avocado into a moderate-fat/cholesterol diet can lower LDL levels. The researchers concluded that avocados have beneficial effects on cardiovascular and metabolic risk factors beyond their heart-healthy fatty acids.

By adding these three cholesterol-lowering foods to your breakfast, you can take a step towards maintaining healthier cholesterol levels and reducing the risk of heart attacks and strokes.

Source: Express

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