Nutritionist Reveals the Best Breakfast Time for High Cholesterol Sufferers

Illustration of breakfast. (Freepik)

JAKARTA - Breakfast is often referred to as an important meal to start the day. For people with high cholesterol, breakfast is not just about energy, but can also help control cholesterol levels and maintain heart health.

High cholesterol often does not cause visible symptoms, but this condition can increase the risk of heart disease and stroke. One simple way to support heart health is to start the day with a healthy breakfast.

Research shows that people who eat breakfast at least three times a week have a lower risk of heart disease than those who often skip breakfast.

According to Veronica Rouse, a nutritionist who focuses on cardiovascular nutrition, it is recommended to have breakfast within two hours of waking up.

"Breakfast should be done within two hours of waking up. A balanced breakfast helps control cholesterol levels and maintain heart health throughout the day," said Rouse, quoted from the Eating Well page.

This is reinforced by Lisa Andrews, another nutritionist who explains that the habit of skipping breakfast can increase LDL cholesterol levels or bad cholesterol.

"The earlier a person has breakfast, the less likely it is that breakfast will be missed due to busyness. Skipping breakfast often makes a person overeat at noon or night, and it is easier to be tempted by unhealthy snacks," said Andrews.

For those who are busy in the morning, preparing breakfast from the previous night can be a solution. In this way, the body still gets important nutrients without disturbing the morning routine.

Healthy breakfast has many benefits, not only providing energy, but also reducing the risk of diabetes, high blood pressure, obesity, heart disease, and stroke.

Good breakfast choices for the heart usually include:

1. Fruits, rich in vitamins, minerals, antioxidants, and fiber.

2. Whole wheat bread or cereal, a source of B vitamins that help reduce the risk of heart disease.

3. Oat is known to be able to lower cholesterol levels in the blood.

For optimal benefits, nutritionists recommend prioritizing plant-based foods such as fruits, vegetables, nuts, seeds, and whole grains. These foods are rich in soluble fiber, healthy fats, plant proteins, and plant sterols that effectively lower cholesterol. In addition, these foods are usually low in saturated fat, which has the potential to increase bad cholesterol.

On the other hand, avoid breakfasts high in sugar and saturated fat, such as donuts, pastries, or sweet cakes, because they can worsen cholesterol levels.

Other Tips to Keep Cholesterol Under Control

In addition to a healthy breakfast, the following habits are also important:

1. Increase soluble fiber. Oats, barley, nuts, avocados, apples, pears, chia seeds, and flaxseed are very good for lowering cholesterol.

2. Limit added sugar. Avoid sugary drinks and excessive desserts, as they can increase bad cholesterol and lower good cholesterol.

3. Be active. Exercise at least 150 minutes per week (moderate intensity) or 75 minutes per week (high intensity) can lower bad cholesterol and increase good cholesterol. Choose an activity you like such as brisk walking, running, cycling, swimming, or strength training.