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Healthy Breakfast Tips: Poor breakfast habits, such as skipping breakfast, consuming high-sugar cereals, processed meats, and refined carbs, can lead to increased cholesterol levels
According to a 2018 study, eating breakfast benefits both mental and physical health. (News18 Hindi)
Breakfast is regarded as the most important meal of the day. However, making poor choices for breakfast can negatively impact your health. High cholesterol, a leading cause of heart disease, is closely linked to dietary habits.
According to a 2018 study, eating breakfast benefits both mental and physical health. Yet, many people either skip breakfast or make unhealthy choices, which can elevate cholesterol levels. Here are some common breakfast mistakes one should avoid to stay healthy.
Skipping Breakfast
Many people believe that skipping breakfast is an effective way to cut calories. However, this habit can backfire. Skipping breakfast may increase cholesterol levels due to a higher likelihood of unhealthy snacking later in the day. Research has shown that individuals who skip breakfast are at greater risk of obesity, high blood pressure, an unhealthy lipid profile, diabetes, and metabolic syndrome — all of which contribute to heart disease. Instead, aim for a balanced breakfast to keep cholesterol under control.
Avoid Sugar-Rich Cereals
While sugary cereals may be convenient and appealing, they are packed with refined carbohydrates and sugar. These can increase triglycerides in the body and raise levels of bad cholesterol (LDL). One can choose whole-grain options such as fibre-rich oats or muesli, which are heart-healthy alternatives.
Avoid Processed Meats
Processed meats like sausages, salami, or fried fish may be popular breakfast choices, but they are high in saturated fats and sodium. Consuming these regularly can elevate bad cholesterol (LDL) and increase the risk of heart disease. Individuals should opt for lean protein sources like boiled eggs or grilled chicken instead.
Avoid Refined Carbohydrates
Although white bread and pasta might satisfy morning cravings, they lack fibre, which is essential for lowering cholesterol. Refined carbohydrates can cause insulin spikes, promoting fat storage and higher cholesterol levels. Instead, choose whole-grain or multigrain bread for a healthier start to the day.
Monitor Portion Sizes
Even healthy foods can contribute to high cholesterol when consumed in excess. Nutrient-rich options like nuts, seeds, and fruits are calorie-dense, and overeating them may lead to weight gain, indirectly affecting cholesterol levels. Always consume food in appropriate portions.
Avoid Creamy and Sugary Beverages
Sugary tea or coffee with cream is a common breakfast beverage, but these are loaded with saturated fat and sugar, which can elevate cholesterol levels. Switching to black coffee, green tea, or low-sugar plant-based milk will reduce these risks.
Don’t Ignore Fibre-Rich Foods
Fibre is crucial for lowering cholesterol, but it is often missing from breakfast. Foods like oats, fruits, and vegetables help bind cholesterol in the body and expel it. Make sure to include these in your daily breakfast routine.
