High cholesterol diet: The easy breakfast swap that can slash your risk of ‘silent killer’

High cholesterol: Nutritionist reveals top prevention tips

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Diet season is in full swing as a new year begins, and though many people may focus on weight loss, there are other aspects of health that diet can impact. High cholesterol affects an estimated two in five UK adults, according to the NHS.

Though the often fatal condition can be caused by a number of factors, diet is a driving force.

For people who are at risk of high cholesterol or those who have been diagnosed with the condition, the NHS advises making some lifestyle changes.

Alongside taking up “at least 150 minutes” of exercise weekly, the NHS also recommends some diet changes.

Switching up your diet does not need to be difficult though, and can begin with making small swaps.

Though the often fatal condition can be caused by a number of factors, diet is a driving force.
For people who are at risk of high cholesterol or those who have been diagnosed with the condition, the NHS advises making some lifestyle changes.
Alongside taking up “at least 150 minutes” of exercise weekly, the NHS also recommends some diet changes.
Switching up your diet does not need to be difficult though, and can begin with making small swaps.

Breakfast is often dubbed the “most important” meal of the day and is a great place to kick-start a more health-conscious journey.

The NHS advises “eating less” of some key food groups.

Among them is “butter, lard and ghee”, which could be bad news for those who enjoy a slice of buttery toast in the morning.

However, there are a number of cholesterol-friendly butter alternatives.

Healthline recommended opting for grass-fed butter, if you simply aren’t ready to give up the dairy product just yet.

Alternatively, opt for a vegan spread, which is most commonly made using plant-derived oils from avocados or coconuts.

You can also ditch butter altogether, topping your toast with avocados instead.

Avocados are high in “healthy fats”, which research suggests can ward off heart disease and lower blood pressure.

They are also a great source of potassium, folate and fibre, all of which benefit the heart.

If you are having toast for breakfast, the NHS recommended choosing brown or whole wheat bread instead of white bread. This is due to the fibre content of brown and whole wheat bread.

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The NHS stated: “Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol.

“Adults should aim for at least 30g of fibre a day. Your diet should include a mix of sources of fibre, which include: wholemeal bread, bran and wholegrain cereals.”

However, bread should only be eaten as part of a healthy, balanced diet.

If you are looking for an alternative cholesterol-friendly breakfast option, plain porridge is a great choice thanks to its high levels of fibre.

An average bowl of porridge packs around five grams of dietary fibre.

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