JAKARTA - Breakfast is one activity that can have a major impact on a person's health. As in cholesterol sufferers, choosing the right breakfast menu can help lower high cholesterol levels.
Quoted from Eat This, Not That, on Thursday, January 22, 2026, there are several recommendations for breakfast menus that can help lower high cholesterol as follows.
1. Foods with healthy fat content
Having foods with the right type of fat to eat for breakfast can have a big impact on cholesterol levels. Nutritionist, Courtney D'Angelo, MS, RD, says that when absorption should limit the consumption of saturated fat foods, and replace it with healthy fats.
"Try to limit saturated fat which can be found in dairy products, baked goods, and processed foods. Because if too much, it can increase your bad cholesterol," he said.
Meanwhile, some food menus with recommended healthy fat content are nuts, lean meat, to unsaturated oil.
2. Foods with soluble fiber
Breakfast menus that can provide enough fiber for the body, especially soluble fiber can help maintain cholesterol levels. Soluble fiber is a soft and sticky fiber that can absorb water, such as oatmeal, wheat, fruit, to avocado.
"Soluble fiber, such as that found in oatmeal, reduces the absorption of cholesterol in your body, with studies showing that just 5 to 10 grams of soluble fiber per day can lower your total LDL cholesterol," he explained.
3. Consume whey protein
Another breakfast menu that can help lower cholesterol levels is whey protein or high-quality protein. You can add whey protein powder in oatmeal and combine it with berries for fiber intake.
"Proteins consumed as supplements have been shown to lower LDL and total cholesterol levels, as well as lower blood pressure," concluded D'Angelo.
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