Lots of research has revealed that eating certain foods together can help improve your health. In fact, this is how traditional medicine works. For example, most Asian countries have been using food combinations for centuries to prevent and treat diseases. Traditional Chinese medicine (TCM) has used this practice for thousands of years and it’s still used today by millions.
What are food combinations?
- Eat food combinations that lower your cholesterol.
- Avoid food combinations that raise your cholesterol.
- Pay attention to the quantity of fats you eat in one sitting, especially saturated and trans fats.
- Stick to a diet with moderate amounts of healthy oils, such as olive oil and canola oil, but avoid going overboard on these foods as well by making sure they’re not the focus of your meal or snack.
This breakfast combination serves up all the nutrients like protein and fiber that you need to reduce cholesterol levels.
This breakfast combination serves up all the nutrients like protein and fiber that you need to reduce cholesterol levels. By combining whole grains, blueberries, cinnamon, honey, and nuts you can enjoy a delicious and healthy breakfast.
The fiber in whole grains helps keep your digestive system regular by keeping food moving through your stomach so it won’t sit there for long periods of time which causes some of the cholesterol-raising substances in food to be broken down into harmful compounds. Blueberries are high in antioxidants which help fight free radicals found in the body that promote heart disease.
Cinnamon has been shown to reduce blood sugar levels as well as cholesterol levels by helping regulate insulin production and may even help decrease inflammation within arteries due to high blood pressure or diabetes type 2 (T2D).
Honey is a low-calorie sweetener because it contains fructose instead of sucrose which contains 50% glucose plus 50% fructose making it easier for people with diabetes type 2 (T2D) who tend not only have high blood sugar but also high triglycerides due to too much carbohydrates intake during meals such as bread or pasta.
However when consuming less than 30 grams per day from all sources including fruits then there should be no issue eating honey because it does not raise glucose levels unless consumed at very large amounts over 70 grams per day (about 5 tablespoons).
Finally, this combination provides 6 g fat/serving which includes 3 g monounsaturated fatty acids plus 1 g polyunsaturated fatty acids along with 6 g protein/serving.
It all starts with oats, a whole-grain cereal of great value. First, oats slow your digestive system’s absorption of cholesterol from food.
- Oats are a whole grain cereal that contains soluble fiber, which lowers your blood cholesterol levels and helps you feel full for longer.
- Oats slow down the digestive system’s absorption of cholesterol from food.
- Soluble fiber binds to bile acids in the intestines, making them less able to be absorbed by your body. This means that less bile acids are available for use in producing cholesterol, so more LDL is converted into HDL (required) cholesterol instead.
Next, it contains beta-glucan- a soluble fiber that binds to cholesterol and helps your body excrete it.
Oats are full of soluble fiber, which helps reduce cholesterol and keep your heart healthy. Beta-glucan is a type of soluble fiber found in oats, barley and psyllium husks. This type of fiber binds to cholesterol and helps your body excrete it.
Researchers have found that people who eat oatmeal regularly can reduce their risk of heart disease by up to 40% compared with people who don’t eat oatmeal at all.
To this breakfast mix, add half a cup of blueberries. They are loaded with antioxidants and can help reduce blood cholesterol levels.
Blueberries are rich in vitamin C and fiber, both of which help reduce cholesterol levels in the blood. Blueberries also have a high content of anthocyanins, which are the flavonoids that give blueberries their vibrant color. Anthocyanins have been shown to prevent heart disease by reducing inflammation and preventing oxidative damage to cells.
And to top it off, add some honey for sweetness and some cinnamon for flavor. They will give you an extra boost when it comes to lowering cholesterol.
Honey is a natural sweetener, so you don’t have to worry about the negative effects of sugar.
Cinnamon has been shown to help reduce blood glucose levels, which can be beneficial for people with diabetes.
They both make your heart healthy! Cinnamon contains antioxidants that prevent oxidation in the body and reduce inflammation, lowering cardiovascular disease risk. Honey also has powerful antioxidants that fight cell damage and inflammation in the body—and it doesn’t just help with cholesterol! Turmeric, another spice commonly used in curries and other Indian dishes (and often combined with cinnamon), provides similar benefits for our hearts.
Make the drink by mixing all these ingredients in a blender with one cup of water. Add two teaspoons each of cinnamon powder and honey and blend well. You can also make this drink with milk instead of water!
To make this drink, add two teaspoons each of cinnamon powder and honey to the blender with one cup of water. Blend well to get a smooth consistency. You can also add other ingredients like milk or yogurt to the mix.
You can also use other types of oats in the recipe instead of rolled oats, like quick-cooking or steel-cut oats if you prefer them (or even regular oatmeal). If you don’t have raspberries on hand, use blueberries or strawberries instead.
Have this drink every morning on an empty stomach to lower bad cholesterol levels!
Drink this drink every morning on an empty stomach for maximum results. If you can’t do it first thing in the morning, try drinking it later in the day as long as it’s before eating breakfast.
Drink it with water or milk—whichever you prefer.
If you’re trying to lower your cholesterol, try to drink this combination at least once daily before bedtime so that your body has plenty of time to absorb all those valued nutrients before going into sleep mode. You can also mix up a batch in large quantities and store it in the fridge so that you can take some out when needed (such as when running late or busy). Finally, if there are other members of your family who need help lowering their cholesterol levels too, consider making enough for everyone.
Egg white scramble with spinach is a dish fine for reducing cholesterol
This delicious dish contains only a few ingredients, but it’s full of nutrients that can help reduce cholesterol. Egg whites contain lecithin, which helps reduce cholesterol by reducing the amount of bad LDL cholesterol in your body while increasing the amount of good HDL cholesterol. Spinach is also high in fiber and iron, which helps keep your blood flowing smoothly and prevents blockages in your arteries.
- Whip up four egg whites in a bowl with a fork until you get soft peaks.
- Heat up a pan on medium heat, then add some olive oil to the pan. Once it’s heated, add in the egg whites and let them cook for about two minutes until they start to set. Do not flip or stir them!
- When the eggs begin to set but are still moist in the center, add in some baby spinach leaves (you can use frozen) and let them cook for about three more minutes until they are wilted down and cooked through.
Chia and Berry Breakfast Pudding
Chia seeds are one of the most nutritious foods on the planet. They’re loaded with antioxidants, protein, fiber and omega-3 fatty acids. Chia seeds also contain phytochemicals—plant-based chemicals that have a wide range of health benefits. One of those phytochemicals is saponin, which has been shown to lower cholesterol levels in humans. But chia seeds aren’t just good for your heart—they’re also high in antioxidants that help protect against cancer and diabetes.
Berries are another one of the most antioxidant-rich foods we can eat. They contain anthocyanins, flavonoids and ellagic acid—all of which help protect us from disease by fighting free radicals in our bodies. Berries also help prevent inflammation and boost mood by increasing levels of serotonin (the feel-good chemical).
So why not combine these two powerhouses into one delicious breakfast? That’s exactly what I do every morning! You can mix together chia seeds and berries in any ratio you like—I recommend 1/4 cup berries per 1 tablespoon chia seeds—but if you really want to get creative, try using other superfoods such as nuts or coconut flakes.
Veggie Omelet “Muffins” is a delicious breakfast dish to decrease cholesterol level
Veggie Omelet “Muffins” is a delicious combination of vegetables and eggs. It can be taken as breakfast, brunch or dinner. This dish is very low in cholesterol and contains enough nutrients to keep your body healthy.
Vegetables are rich in fiber, vitamins and minerals that help lower blood pressure, reduce blood clotting and remove harmful substances from the body. They also help to maintain a healthy digestive system.
Eggs are high in protein, which helps build muscles and keep you full longer. They also contain B vitamins which help convert food into energy for your body.
Combine these two foods together and you get an incredibly tasty meal that will help reduce cholesterol levels in your body while providing your body with essential nutrients it needs to stay healthy.
Milk with almond is a healthy breakfast combination to lower cholesterol
Milk and almonds are a healthy breakfast combination to lower cholesterol, and it’s all thanks to their high levels of fiber, protein, and unsaturated fats.
Almonds are a good source of monounsaturated fats and fiber, which are known to help reduce cholesterol. The soluble fibers found in almonds can bind with bile acids in your intestines and prevent them from being reabsorbed into your bloodstream. As a result, your body will excrete these bile acids through your bowel movements instead of absorbing them back into the liver, where they can be converted into cholesterol.
Almond milk is also an excellent source of fiber. One cup of almond milk contains 3 grams of fiber—that’s as much as whole wheat bread! With this much fiber in one glass of milk, you’ll feel full longer than if you drink other types of drinks like whole or skim milk.
And finally, a glass of milk with almonds is high in protein—just one serving provides 8 grams! Protein helps keep blood sugar levels stable so you won’t feel hungry again soon after eating breakfast.
Avocado toast is a combination breakfast to decrease the level of cholesterol
There are many breakfast options that can help lower cholesterol, but one of the most effective is avocado toast. Avocados are packed with heart-healthy fats and fiber, which can help lower cholesterol levels. They’re also rich in potassium, which helps keep blood pressure at a healthy level.
Toast can be made from any type of bread—whole wheat, rye, sourdough—and while it’s best to avoid white bread because they contain little nutritional value and may be high in sugar or sodium, any type of bread will work for this recipe.
The best part about eating avocado toast for breakfast is that it’s delicious! The creamy texture of the avocado pairs perfectly with the crunchy toast and salty bacon bits on top. It’s also easy to make: just slice up an avocado and some bacon into small pieces (the size doesn’t matter), put them on top of a piece of toast (or two pieces if you like extra toppings), add salt and pepper if desired (you could also use other spices like paprika or chili powder), then drizzle on some olive oil or add some fresh herbs like basil or parsley for extra flavor.
I hope this article was able to give you some insight into the benefits of breakfast and how they can help lower your cholesterol levels. I know that sometimes it’s hard to get up early enough on a weekday morning, but try not to let that stop you! Start small and work up to the full meal plan slowly over time. It might seem like a lot of work at first, but once you get used to eating this way then it will become second nature – I promise.
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