Breakfast foods that help lower cholesterol

Poor diet is one of the causes of high cholesterol, but it is also the diet that can help reduce cholesterol levels, according to the Express (UK).

Below, specialist Cheryl Lythgoe, Director of Benenden Health Medical Center (UK), shares 3 types of foods that help reduce cholesterol, which you should include in your breakfast menu.

1. Oatmeal is packed with soluble fiber

Oatmeal is a great way to start the day, for many reasons.

Eating a 70-gram bowl of porridge every day means consuming 3 grams of beta glucan - a type of soluble fiber, a powerful "weapon" to reduce cholesterol.

High cholesterol can cause heart attacks and strokes

Other rich sources of soluble fiber are barley, whole grains, rye bread, brown rice and whole wheat pasta; fruits, vegetables; legumes are also excellent sources of soluble fiber.

2. Tofu or soy milk

Soybeans are an excellent source of plant protein, low in saturated fat and high in fiber, says Lythgoe.

Soybeans also contain special proteins that may influence the body's cholesterol regulation.

Some studies show that eating 15 grams of soy protein per day can reduce cholesterol levels by about 3–4%.

Oatmeal is a great way to start the day.

3. Nuts

Just 30 grams of nuts a day – unsalted and unsweetened – is a great addition to the diet, adds Lythgoe.

Nuts contain healthy unsaturated fats and soluble fiber, which can help lower cholesterol by up to 7.5 percent, according to Express .

Almonds, cashews, peanuts, and pistachios are all great choices.

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