From skipping meals to choosing the wrong foods, these morning blunders can silently increase your cholesterol levels.
Many people think skipping breakfast is a quick way to cut calories. However, this habit can backfire. Skipping breakfast is linked to higher cholesterol levels, as it can lead to unhealthy snacking later in the day. Various studies have proved that a higher prevalence and incidence of cardiometabolic risks such as obesity, high blood pressure, unfavourable lipid profiles, diabetes, and metabolic syndrome in those who miss breakfast, which may eventually contribute to increased risk of CVD. Instead, opt for a balanced morning meal to keep your cholesterol in check.
2. It time to not consume sugar loaded cereals for breakfast
Sugary cereals may seem convenient and tasty, but they are loaded with refined carbs and sugars. These ingredients can lead to a spike in triglycerides, a type of fat in your blood, and eventually raise bad cholesterol (LDL). Swap them with whole-grain options like oats or muesli, which are rich in fiber and heart-friendly.
3. Choosing processed meat
Sausages, chicken salami and or even fish fries might be popular breakfast items, but they’re high in saturated fats and sodium. Consuming these regularly can increase LDL cholesterol and put your heart at risk. Instead you should go for lean protein sources like boiled eggs or grilled chicken.
4. Relying on refined carbs
White bread or pasta might satisfy your morning cravings, but they lack the fiber needed to reduce cholesterol levels. Refined carbs can cause insulin spikes, which promote fat storage and increase cholesterol. Whole-grain bread or multigrain options are healthier alternatives.
5. Ignoring the portion size
Even healthy foods can lead to high cholesterol if consumed in excess. Large portions of nuts, seeds, or even fruits, while nutritious, are calorie-dense and can contribute to weight gain, indirectly affecting cholesterol. Keep an eye on portion sizes to maintain balance.
6. Drinking creamy, sugary beverages
Many people accompany their breakfast with sugary coffee drinks or cream-laden tea. These beverages are high in saturated fats and sugar, which can contribute to higher cholesterol. Try black coffee, green tea, or plant-based milk with minimal sugar for a healthier start.
7. Skipping fiber-rich foods
Fiber is essential for reducing cholesterol, yet many breakfasts lack enough of it. Foods like oats, fruits, and vegetables can bind with cholesterol in the gut and remove it from the body. Make it a habit to include these in your breakfast daily.
8. Overlooking healthy fats
Avoiding all fats in an attempt to eat “clean” can be a mistake. Healthy fats, such as those found in nuts, seeds, and olive oil, help increase good cholesterol (HDL) and lower bad cholesterol (LDL). Just ensure you consume them in moderation
