It is “the best choice for a heart-healthy breakfast” according to the English experts from the British Heart Foundation.
Often considered the most important meal of the day, breakfast aims to provide energy to the body after a night of fasting. But some are better than others, especially when you have too much cholesterol. The English experts in British Heart Foundation recently published a ranking of the most recommended breakfasts for good heart health. In first position, it reveals a specific breakfast “excellent for the heart”.
This contains “a soluble fiber called beta-glucan, which can help lower your cholesterol levels if you eat 3 grams or more per day as part of a healthy diet” according to experts. A study published in 2019 also concluded that daily consumption of this breakfast could help reduce markers of inflammation and oxidation in hypercholesterolemic adults, that is to say those affected by excess bad cholesterol (LDL) . “In addition to beta-glucan, […] there is no added sugar or salt”, add the foundation’s experts. The beneficial effects of this breakfast do not stop at its action on cholesterol levels. A study published in 2021 also highlighted its benefits in reducing cardiovascular diseases, dermatological disorders and even type 2 diabetes thanks to several antioxidant nutrients. Finally, this breakfast is rich in prebiotics, substances beneficial to the intestinal microbiota.
Now that you know all this, you are wondering what this famous breakfast is to choose when you have cholesterol. The answer: porridge. It is “the best choice for a heart-healthy breakfast. Porridge is an English dish that consists of oatmeal porridge prepared with water and/or milk. Bring the liquid to a boil then reduce the heat and pour in the oatmeal, stirring until the mixture thickens. As soon as the preparation is very smooth, turn off the heat and add spices such as cinnamon, vanilla, fruit, nuts, honey… This customization allows you to vary the pleasures according to the tastes and desires of the day.
“Instead of adding sugar or salt to your porridge, for added flavor and sweetness, try adding a banana instead. 80 grams of added fruit will correspond to one in five servings of fruit and vegetables recommended per day ” according to English specialists. Porridge is a breakfast that makes it easy to last until lunch without feeling hungry and is very economical. No more reason not to try.