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Alexandra Murcier (Liberal dietician-nutritionist)
Breakfast is an essential meal to start the day well. But what to eat if you suffer from cholesterol? Here are which foods to favor, on the advice of Alexandra Murcier, dietitian-nutritionist.
To start your day off right, it is essential to focus on good products. But when you suffer from high cholesterol levels, what foods should you choose?
Focus on fiber and omega 3
“People who suffer from cholesterol should focus their breakfast on fiber and omega 3″ recommends Alexandra Murcier, dietician-nutritionist. In fact, the “fiber will help trap the cholesterol in what we consume and lead to excretion of dietary cholesterol” explains the expert.
“As for omega 3, they help increase the level of good cholesterol, called HDL cholesterol, which is protective for the cardiovascular system..
Eat fruits, oilseeds and proteins
For a balanced breakfast, people suffering from cholesterol should therefore favor:
- Fruits, for their richness in fiber. “It is important to consume real fruits and not fruit juices, because these are much less rich in fiber and they increase the blood sugar levelwhich is much less interesting” recommends Alexandra Murcier.
- Whole grains : This may be “oatmeal, buckwheat flakes, wholemeal bread but real bread and not sandwich bread” warns our specialist.
- Oilseeds : “Walnuts, hazelnuts, almonds are interesting because they are rich in omega 3, essential fatty acids which increase the level of good cholesterol (HDL), protective for the cardiovascular system. insists the dietitian, who also recommends chia or flax seeds too.
- Protein : it can be salmon, rich in omega 3 but “it remains a potentially polluted fish so will not be recommended every morning”. We can vary the protein sources and sometimes take eggs,”but not systematically either” adds the expert.
- Bet on toast : “The idea is to make avocado toast or oilseed purees without added sugar, which can be spread on bread” advises Alexandra Murcier. “And for those who are tempted, the mixture of olive oil, garlic and tomato, a bit like a Spanish breakfast, is highly recommended.”
- Drinks, finally, can be tea or coffee. “If you want to add milk, choose semi-skimmed or skimmed milk, and you can choose plant-based milks Also. In this case, choose almond milk, better for its lipid composition.” concludes the specialist.