Breakfast to lower cholesterol
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Breakfast Options to Lower Cholesterol: A Research Synthesis
Soluble-Fiber Breakfast Cereals and Cholesterol Reduction
Soluble-fiber breakfast cereals have been shown to effectively lower cholesterol levels in individuals with mild to moderate hypercholesterolemia. In a study involving 58 male patients, those who consumed pectin-enriched or psyllium-enriched cereals experienced significant reductions in total and LDL cholesterol levels. Specifically, the psyllium-enriched cereal group saw a 5.9% reduction in total cholesterol and a 5.7% reduction in LDL cholesterol. This suggests that incorporating soluble-fiber cereals into a diet can be a beneficial strategy for managing cholesterol levels.
Prudent Low-Fat Breakfasts and Cardiometabolic Health
A prudent low-fat breakfast rich in dietary fiber, such as oat bran porridge with low-fat milk or yogurt, whole grain bread, and fruit, was investigated for its effects on LDL cholesterol and other cardiometabolic risk factors. Although no significant changes were observed in LDL cholesterol levels, the study found reductions in markers of visceral fat and inflammation, such as plasma CRP and TNF-R2. This indicates that while a prudent breakfast may not directly lower cholesterol, it can improve other aspects of cardiometabolic health.
High-Carbohydrate Breakfast Cereals and Fat Intake
A study conducted in Finland tested the hypothesis that a high-carbohydrate breakfast with cereal could reduce dietary fat intake, particularly saturated fat, and consequently lower serum cholesterol levels. The results showed a modest reduction in total serum cholesterol by 2.5% due to decreased intake of saturated fatty acids. This suggests that high-carbohydrate breakfast cereals can contribute to lower cholesterol levels by reducing fat intake.
Soy-Based Breakfast Cereals and Oxidized LDL
Soy-based breakfast cereals, which are rich in soy protein and isoflavones, were evaluated for their impact on blood lipids and oxidized LDL. While no significant changes were observed in serum lipids, the study found a reduction in oxidized LDL levels, which is beneficial for cardiovascular health. This highlights the potential of soy-based cereals to reduce cardiovascular risk through mechanisms other than lowering LDL cholesterol.
Breakfast Habits and Cholesterol Levels in Children
An examination of breakfast habits among US schoolchildren revealed that those who skipped breakfast had significantly higher total cholesterol levels compared to those who consumed breakfast. Among breakfast eaters, those who consumed ready-to-eat cereals with fiber had the lowest cholesterol levels. This underscores the importance of regular breakfast consumption, particularly fiber-rich cereals, in maintaining healthy cholesterol levels from a young age.
Plant Sterol-Enriched Breakfast Cereals
Plant sterol-enriched breakfast cereals have been shown to lower LDL cholesterol levels. A study involving wholegrain wheat breakfast cereal biscuits enriched with plant sterols demonstrated a 5.6% reduction in LDL cholesterol. This effect was comparable to other food products delivering similar amounts of plant sterols, indicating that plant sterol-enriched cereals are an effective option for lowering cholesterol.
Breakfast Consumption and Serum Cholesterol in Adults
Data from the NHANES II study confirmed that adults who consumed ready-to-eat cereals had lower serum cholesterol levels compared to those who skipped breakfast or consumed other types of breakfast foods. This finding supports the role of ready-to-eat cereals in maintaining lower cholesterol levels in the adult population.
Conclusion
Incorporating specific types of breakfast cereals, particularly those enriched with soluble fiber, plant sterols, or soy protein, can effectively lower cholesterol levels and improve other cardiometabolic risk factors. Regular consumption of these cereals, along with a prudent low-fat breakfast, can be a practical and beneficial strategy for managing cholesterol and promoting overall cardiovascular health.
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