Three breakfast swaps that could ‘significantly’ cut your cholesterol

Porridge

Jenna Hope, a registered nutritionist, explained that switching your usual breakfast for a porridge could be the first step.

The reason why the creamy food could benefit your cholesterol comes down to the presence of beta glucans in oats.

Hope said: “Beta glucans are a type of soluble fibre which help to bind to cholesterol to prevent it from being absorbed into the blood. 

“The recommendations are to consume three grams of beta-glucans per day to see a reduction in cholesterol.”

Rye bread

If you’re not a fan of porridge, you could also get beta glucans from different breakfast foods as rye is also rich in them.

The nutritionist explained that swapping wheat bread for rye bread could also help you achieve the recommended intakes.

Packed with more fibre and B vitamins, this breakfast option is also considered healthier and more filling compared to wheat breads.

However, the nutritionist added that you need to consume around three portions of rye per day to obtain the recommended three grams of beta glucans.

Soya yoghurt and milk

Furthermore, replacing your usual yoghurt or milk for their soy alternative could also help to lower cholesterol levels.

Hope said: “High-fat dairy products such as cheese, full-fat milk and cream are often high in saturated fats. 

“High consumption of saturated fats contributes to an increase in low-density lipoproteins, also known as the bad cholesterol. 

“Where possible opt for soya as this can help to lower total saturated fat intake.”

The nutritionist added that you should allow between three to six months before retesting to see whether your cholesterol levels have dropped.