Breakfast is a big meal - it kicks off your day and gives you a boost first thing in the morning. Experts say it's the perfect chance to fuel your body with cholesterol-lowering foods.
High cholesterol is when there is too much of a fatty substance called cholesterol in your blood. Leading a sedentary lifestyle, obesity, and an unhealthy diet can contribute to high levels of it.
The condition can lead to heart attacks and stroke, but you can help treat high cholesterol through changes from a healthy diet to exercise. One expert recommends oats for breakfast to help lower cholesterol levels.
Dr Justine Butler, head of research at vegan-advocacy charity Viva! Health, told the Express.co.uk : "A small 50 gram sized serving provides nearly five grams of fibre and you can boost this by adding dried fruit, nuts, a banana or berries and soya milk."
Fibre is key for reducing cholesterol as it can lower the amount of low-density lipoprotein (LDL) - also known as "bad cholesterol" in the blood. It forms a gel-like substance in your intestines, which can slow digestion and trap cholesterol, preventing your body from reabsorbing it into your bloodstream.
Previous research has shown that regular consumption of fibre is linked with a five to 10 percent reduction in total cholesterol and LDL cholesterol levels.
The breakfast food is ideal if you're looking to lose weight on a budget, as one kilogram bag of porridge oats can be bought from Asda for 70p, meaning a 50 gram serving costs three and a half pence.
Dr Butler also recommended four other foods to help tackle cholesterol levels.
Recommended foods for lowering cholesterol
1. Fruit and vegetables
Be sure to get at least five a day. All fruits and vegetables are low in saturated fat and provide valuable cholesterol-lowering fibre.
2. Pulses
Peas, beans and lentils are especially rich in fibre and take a while for the body to digest, which means you feel full for longer and this helps if you want to lose weight.
There are many to choose from: kidney beans, chickpeas, red, brown and green lentils – the possibilities are endless.
3. Whole grain foods
Brown rice, wholemeal bread and wholewheat pasta can help lower cholesterol, mainly because of the fibre they contain. The average UK adult fibre intake is 19 grams per day, well below the recommended 30 grams.
Swap refined white bread, rice and pasta for healthier wholegrain varieties.
4. Nuts
Many studies show that nuts are good for your heart. Aim for 28 grams a day, which is around a handful.
A small handful of Brazil nuts, cashews, walnuts or pistachios can help reduce abdominal fat, cholesterol, blood pressure and blood sugar as well as improving the balance of fats in the blood.
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