हिंदी
Many of us either lack the time to prepare a proper breakfast or choose to splurge on comfort food for breakfast. Although packaged cereals with extra sugar, butter toast, cookies, muffins, and other quick breakfast options may taste good, they can increase your cholesterol levels as well as your waistline. Others of us prepare more complex breakfasts that contain high-calorie foods like chhole bhature, aloo-puri, and aloo paratha with butter. You cannot afford to consume either of the quick meals or high-calorie selections, particularly if you suffer from chronic conditions including fatty liver, diabetes, high cholesterol, and high blood pressure. Nutritionists advise that your morning meal should both feed you for the day and keep you satisfied. Your breakfast can be balanced by including nutrients like protein, foods high in fiber, healthy fats, and a little amount of carbohydrates.
Controlling cholesterol levels begins with a nutritious breakfast. Good breakfast choices to take into account are:
1. Oatmeal
There are many nutritious and delectable breakfast recipes that use oats or oatmeal. Smoothies made with oats and your preferred seasonal fruit, such as mango, apple, strawberry, blueberry, or banana, can be the ideal option for individuals who enjoy their food sweet. Additionally, it will keep your digestion working properly and keep you satisfied for longer. Additionally, soluble fiber included in oats has been shown to reduce LDL (bad) cholesterol.
2. Eggs
Eggs are a flexible food that can be used in a variety of breakfast dishes and are a powerhouse of high-quality protein and healthy fats. You can try a boiled egg, scrambled eggs, egg sandwich, egg salad, or an omelette with vegetables as a way to start your morning off well. Eggs are a good source of protein and healthful fats that can help keep cholesterol levels in check. Just be careful not to use too many yolks.
3. Avocado
Avocados, once regarded as unusual, are now produced, among other areas, in Tamil Nadu, Kerala, Maharashtra, Karnataka, and Sikkim. They can also be accessible in the grocery store in your neighborhood. Due to the fruit’s abundance of monounsaturated fats, levels of HDL (good) cholesterol may be increased. Healthy fats in the morning will keep you full, satisfy your hunger, and reduce cravings.
4. Berries
Berries are sweet, flavorful, and bursting with antioxidants and soluble fiber that can decrease cholesterol levels. You can eat them as is, mix them into your smoothies, or add them to your porridge.
5. Greek yogurt
Yogurt, which is high in protein and probiotics, can help lower cholesterol and enhance gastrointestinal health. Fresh fruits, nuts, herbs, or honey sprinkled over top can make it extra tasty and nutritious.
