Healthy Breakfast Tips: Poor breakfast habits, such as skipping breakfast, consuming high-sugar cereals, processed meats, and refined carbohydrates, can lead to elevated cholesterol levels.
According to a 2018 study, eating breakfast benefits both mental and physical health. (News 18 Hindi)
Breakfast is considered the most important meal of the day. However, making poor breakfast choices can have a negative impact on your health. High cholesterol, a leading cause of heart disease, is closely related to dietary habits.
According to a 2018 study, eating breakfast benefits both mental and physical health. Still, many people either skip breakfast or make unhealthy choices, which can raise cholesterol levels. Here are some common breakfast mistakes to avoid to stay healthy.
Skip breakfast
Many people believe that skipping breakfast is an effective way to cut calories. However, this habit can backfire. Skipping breakfast can increase cholesterol levels because there are more chances of unhealthy snacks later in the day. Research has shown that people who skip breakfast have a higher risk of obesity, high blood pressure, unhealthy lipid profiles, diabetes and metabolic syndrome – all of which lead to heart disease. Instead, aim for a balanced breakfast to keep cholesterol under control.
Avoid grains rich in sugar.
While sweet cereals may be convenient and appealing, they are loaded with refined carbohydrates and sugar. They can raise triglycerides in the body and raise bad cholesterol (LDL) levels. One can opt for whole grain options such as fiber-rich oats or muesli, which are heart-healthy alternatives.
Avoid processed meats.
Processed meats such as sausage, salami, or fried fish may be popular breakfast choices, but they are high in saturated fat and sodium. Their regular consumption can raise bad cholesterol (LDL) and increase the risk of heart disease. Individuals should instead choose lean protein sources such as boiled eggs or grilled chicken.
Avoid refined carbohydrates.
While white bread and pasta can satisfy morning cravings, they lack fiber, which is essential for lowering cholesterol. Refined carbohydrates can cause insulin spikes, promote fat storage and high cholesterol levels. Instead, opt for whole-grain or multi-grain bread for a healthy start to the day.
Monitor portion sizes.
Even healthy foods can raise cholesterol when eaten in excess. Nutrient-rich options like nuts, seeds, and fruits are high in calories, and eating too much of them can lead to weight gain, which indirectly affects cholesterol levels. Always eat in proper portions.
Avoid creamy and sugary drinks.
A sugary tea or coffee with cream is a common breakfast drink, but they are loaded with saturated fat and sugar, which can raise cholesterol levels. Switching to black coffee, green tea, or low-sugar plant-based milk will reduce these risks.
Don’t neglect fiber-rich foods.
Fiber is vital for lowering cholesterol, but it’s often missing from breakfast. Foods like oats, fruits and vegetables help the body bind cholesterol and flush it out. Be sure to include these items in your daily breakfast routine.