Five breakfast foods to help reduce blood fat

Some popular breakfast foods can be high in saturated fat, putting you at risk for high blood fat levels.

High cholesterol levels increase the risk of serious illnesses such as stroke and heart attack. Over time, this condition can lead to blockages in blood vessels.

A slice of whole wheat bread with avocado or eggs is good for people with high blood fat. Photo: California Avocado

According toExpress, one of the main causes of high cholesterol is diet. Accordingly, you should avoid foods rich in saturated fat and trans fat because these two types increase the level of low-density lipoprotein - also known as "bad" cholesterol.

These fats are found in many foods we eat regularly, such as butter, cookies, cheese, and processed meats. You should also avoid some breakfast foods, such as sausages, bacon, pastries, and whole-fat yogurt.

British nutritionist Richard Allison recommends five breakfast foods that help keep cholesterol levels low.

“If you have high cholesterol, it’s important to choose breakfast foods that are low in saturated fat and trans fat. Both can raise bad cholesterol levels. Foods high in soluble fiber and polyunsaturated fats can also help lower them,” he says.

Whole grain bread

Choose whole wheat bread instead of white bread because it has more fiber and helps you feel full. You can serve it with avocado, butter or low-fat cheese.

Oatmeal

“Oatmeal is a good choice because it’s high in soluble fiber, which can help lower cholesterol levels,” says nutritionist Allison. “Stick with some fresh fruit, nuts, or cinnamon for extra flavor.”

Egg

Eggs can be a healthy breakfast for people with high cholesterol, but you should limit yourself to one or two a day and consider eating egg whites instead of whole eggs, says Allison.

Greek Yogurt

Greek yogurt is higher in protein and lower in fat than regular yogurt. Choose low-fat yogurt and add fresh fruit and honey for sweetness.

Smoothie

“Smoothies are a great way to get a lot of nutrients in one meal,” says Allison. You can mix milk or yogurt with fruit, spinach, and chia seeds for extra fiber and protein.