Between new studies and different expert advice, the world of healthy diets can seem a bit difficult to navigate.
With conflicting advice often ringing in your ears, even something as simple as choosing the right breakfast can seem challenging.
Worryingly, a nutritionist has warned that Britons often reach for “seemingly healthy” choices that could spell bad news for their cholesterol.
Jen Walpole, Registered Nutritional Therapist, told Express.co.uk: “As a nutritional therapist, I find that people can get quite confused around how to manage high cholesterol, especially at breakfast.
“People are often told to avoid fatty foods and even things like eggs or butter. As a result, they tend to make worse breakfast choices without realising it.
“For example, they may go for breakfasts like granola, porridge with honey, or a cereal bar which seem like healthy options, but they’re not ideal for those with high cholesterol.”
Walpole warned that these three “seemingly healthy” choices are packed with carbohydrates which break down quickly into glucose, causing blood sugar spikes.
This prompts the body to release insulin, which promotes the production of smaller, denser “bad” LDL cholesterol particles.
The nutritionist said: “These are more prone to getting trapped in artery walls, contributing to plaque build-up and increasing the risk of heart disease.
“Additionally, insulin resistance hinders the HDL (“good”) cholesterol, making it less efficient at removing LDL from the bloodstream.”
High sugar intake also encourages production of triglycerides, another type of blood fat, in the liver which further strains the cardiovascular system.
Fortunately, managing high cholesterol levels doesn’t mean sacrificing delicious breakfasts, according to the expert.
She said: “Firstly, don’t fear fats! Choose options rich in omega-3 fatty acids, known to increase HDL (“good”) cholesterol and potentially reduce LDL (“bad”) cholesterol. Salmon, avocado, walnuts, and chia seeds are great sources.
“Contrary to old beliefs, eggs are a good option too. They contain good fats, protein, and choline, a nutrient supporting healthy cholesterol transport.
“If you do feel you need some carbs at breakfast, choose whole grains like oats, quinoa, or wholewheat toast and pair these with protein and fats such as nuts, seeds, nut butter or protein/collagen powder for improved blood sugar control.”
The nutritionist also suggested adding anti-inflammatory foods like colourful fruits and vegetables which are rich in antioxidants onto your breakfast plate.
She explained that the likes of berries, leafy greens, tomatoes, and peppers are “excellent choices” which can combat inflammation, potentially reducing the risk of heart disease linked to high cholesterol.
