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When we are starting our day, after a heavy workout or maybe a perfect sleep, we try to grab foods that would be healthy and hearty, preferably low on cholesterol. Amidst all the chores, thinking about something healthy just in the morning can be really tedious, thus, we at ExtraChai curated a list, just for you; and we bring to you some of the healthiest low cholesterol breakfast options. To know more about them, stay tuned to the article.
16 Low Cholesterol Breakfast Recipes for Healthy You
Oatmeal is probably one of the healthiest breakfasts one can help themselves with, on the lazy wintry mornings and even the good busy mornings. It has beta-glucan, a kind of soluble fiber that helps enhance your cholesterol numbers. Not only does it decrease your cholesterol absorption and cholesterol blood levels, but it also improves the digestion process working within you.
1/3 cup of oatmeal contains 1.3grams of fiber. The recommended value of fiber consumption daily is 5 to 10 grams. Try to team up oatmeal with some apple, milk and other fibrous foods.
2. Orange Juice-
Trust me when I say, that consuming a glass of fortified orange juice every morning, is the best thing you can do to yourself. I have been trying this for a few years now, and it definitely keeps your cholesterol on the check. It comprises of plant sterols and stanols which factually compete with the cholesterol in your body to get absorbed in your digestive tract. This competition tends to prevent the absorption of your cholesterol and then helps them lower your numbers. According to the Harvard School of Public Health, consuming 2 grams of sterols and stanols reduces the cholesterol in our body by 10 percent.
Well, let’s not go by the old saying ‘An apple a day keeps the doctor away’ because that’s not just the case why you should consume apples first thing in the morning. Apart from being really beneficial for your skin, hair and blood levels in your body, apples are an amazing source of soluble fiber and contain pectin, which works towards reducing cholesterol in our body just like beta-glucan does in oatmeal.
The recommended value suggests one to consume at least 1 apple a day, while two is great. You can also add them to your oatmeal and vegetable or fruit salads.
4. Soy Milk-
As a matter of fact, researches say that soy milk is proving to be healthier than the regular milk we usually consume. It prevents your cholesterol from increasing while maintaining the proper cholesterol and carbohydrate levels in your body. Soy milk perhaps contains a number of substances that include trypsin inhibitors, saponins and phytic acid. The trypsin inhibitors and saponins probably work like the soluble fiber in apples, flaxseeds and oatmeal, binding with the bile acids in your digestive tract, thus preventing them from being reabsorbed and in turn eliminating them through your regular stool. You can replace your cottage cheese and eggs with tofu which is formed out of soy milk and that can prove to be a cholesterol-lowering alternative for breakfast. You can even add 1tbsp. of peanut butter to 1 glass of soya milk for better taste.
5. Cinnamon-Sugar Bread toast-
2 slices of whole wheat bread spread with 1 tablespoon of low-fat butter or cheese, 1 teaspoon sugar, and 2 teaspoons of cinnamon powder. Serve this with 1/2 cup nonfat yogurt mixed with 1 bowl of papaya, grapes, apple and kiwi.
6. Apple-honey Pancakes-
Make yourself 4 whole wheat pancakes on low-medium flame. While hot, apply some maple butter or low-fat regular butter and some honey on it. For toppings use some chopped apples and some cookie chips if available.
7. Raisin Bran Cereal-
1 cup of bran flakes cereal (for example- Kellogg’s All-Bran Complete Wheat Flakes) topped with just 1/2 cup fat-free milk and 2tbsp. each raisin and almonds.
8. A Hearty Fruit Salad-
In a big bowl, mix fruits like apples, dragon fruit, grapes, kiwi, papaya, raspberries, strawberries, dates, banana, pineapple, walnuts, almonds, cashews and sprinkle some pepper and salt, or some spices on them. Mix them well and grab a fork to have a whole, hearty and low-cholesterol breakfast. You can also mix the fruit salad with some low fat whipped cream or some non-fat yogurt.
9. Carrot, Tomato, and Beetroot Juice-
This low-calorie combination of easily available-tomato, carrot, and beetroot, provides us large doses of fiber and vitamin A. Apart from being a very low cholesterol breakfast, it is just the perfect way to kick start the day!
Take 2 carrots, 1 and a half tomato and 2 beetroots, diced; and add in the mixer with a pinch of salt to add taste to. Serve the juice with some sprinkled pepper and ice cubes.
10. Vegetable Oats Pancake-
Oats can be used to make more than just porridge! Mix them with carrots and spinach to prepare these colourful, low-calorie pancakes that are as nutritious as well as innovative.
Mix one cup of oats flour, 1/2 cup of carrots, 1/2 cup of finely chopped spinach, 2tbsp finely chopped coriander, 2tbsp green chillies and some salt to taste, with dropping consistency of water. Now, add 1tbsp of baking soda and some water again and wait until the bubbles dispense. Then spread some oil on the heated Pan and place some batter on it with considerable thickness and length. Makes 4 more pancakes with the remaining batter and once you’re down, serve it immediately with some ketchup or Indian mint chutney.
11. Mushroom Soup-
Mushroom Soup, an all-time favourite food, becomes more desirable with the mere addition of oregano. With some crunchy mushrooms, this soup is undoubtedly a winner in terms of flavour and texture. Moreover, in a quite low-fat format, it becomes a hit amongst health-conscious people.
Combine the mushrooms and some milk in a deep non-stick pan, then mix well and cook on a medium- high flame for 4 to 5 minutes, while stirring occasionally. Now, allow the mixture to cool down completely. Once it’s cooled, just blend it in a mixer to a smooth paste. Then keep aside and simultaneously combine the cornflour and milk in just a small bowl and mix well. Keep aside.
Then, heat a deep non-stick pan, add the cooled down smooth paste, a considerable amount of mushrooms and 2 cups of water, then mix well and cook on a low-medium flame for about 6 minutes, while stirring occasionally. Now, add the cornflour-milk mixture, salt and oregano, mix well and then cook on a medium flame for about 7 minutes or till the mixture slightly thickens, while stirring occasionally. After you’re done, serve hot.
12. Oats Chapatti-
For this low-cholesterol recipe, combine the wheat flour, onions, oats, green chillies, coriander, salt and 1 tsp of oil and then knead into a soft dough using a little water. Cover it with a lid and keep aside for around 15 to 20 minutes. now, divide the dough into 10 equal portions and then roll each portion into a round roti using a little wheat flour for the rolling. Then, heat a non-stick tawa and cook each roti, using around ¼ tsp of oil, till it turns golden brown in colour from probably both the sides and serve immediately.
13. Cucumber, Carrot, and Red Kidney Beans Salad-
14. Cottage Cheese, Tomato, and Lettuce Salad-
15. Broccoli, Spinach, and Zucchini Stir-Fry-
16. Chia Seeds and Pomegranate Porridge-
Measure 30g oats and place into a jar. Then pour a half cup of almond milk, add Greek yogurt, peanut butter, chia seeds and then stir. Now, place in the fridge overnight and in the morning, before serving it, add a handful of pomegranates.
So these were some easy, healthy and definitely low cholesterol breakfast options, that would prove to be really beneficial for your health if eaten regularly.