Prioritize foods rich in soluble fiber

According to Eating Well, soluble fiber helps lower blood cholesterol by forming a gel layer in the intestines. This gel binds to cholesterol and bile acids, limiting their absorption and promoting their excretion through the digestive system.

Oats are a fiber-rich food due to their beta-glucan content. Additionally, apples, pears, oranges, grapefruits, various beans, and chia seeds are suitable breakfast choices. Combining oats with fresh fruit or plain yogurt increases fiber intake and promotes satiety.

Add enough protein to curb snacking

A breakfast consisting solely of carbohydrates can lead to quick hunger, prompting a search for sugary or fatty snacks mid-morning. Protein-rich foods can extend feelings of fullness, stabilize blood sugar, and support weight management, a factor closely linked to cholesterol.

You can add protein from boiled eggs, plain yogurt, low-fat milk, tofu, or various beans, prepared in healthy ways such as boiling or steaming.

Porridge is very suitable for breakfast. Photo: Bui Thuy

Porridge is very suitable for breakfast. Photo: Bui Thuy

Replace refined carbohydrates with whole grains

According to Healthline, white bread, pastries, or some instant cereals have low fiber content and typically digest quickly, causing a rapid rise in blood sugar after eating. Regular consumption of these foods is not beneficial for metabolic health or cholesterol levels.

You should prioritize whole-wheat bread, oats, or other whole grains, which are rich in fiber, vitamins, and minerals.

Limit saturated fat and processed foods

Sausages, bacon, fried chicken, pastries, or fried foods contain high amounts of saturated fat and salt. Regular consumption of these food groups can increase cholesterol. If you have high cholesterol, you should prioritize simply prepared dishes such as oatmeal, whole-wheat toast with boiled eggs, yogurt with fruit, or tofu.

Add healthy fats

Unsaturated fats found in avocados, almonds, walnuts, flaxseeds, and chia seeds can help improve heart health when they replace saturated fats in the diet. However, nuts are energy-dense, so they should be consumed in moderation, about a small handful per day (equivalent to 28 g).

Adding a few slices of avocado to whole-wheat toast or sprinkling some chia seeds over yogurt are simple ways to boost healthy fats at breakfast.

Limit sugary drinks

Many people have a habit of drinking bubble tea, soft drinks, or heavily sweetened coffee in the morning. These beverages provide a lot of energy but offer little nutritional value, and can easily lead to weight gain if consumed regularly.

Instead, you should choose plain water, unsweetened low-fat milk, or coffee with minimal sugar. If you prefer sweetness, you can eat fresh fruit instead of drinking juice or sugary beverages.

Le Nguyen (Compiled)