Whole-wheat bread, eggs, and oats are suitable breakfast choices for people who want to reduce blood fat index.
High blood fat is a disorder of blood lipid metabolism, increasing the risk of retinopathy, fatty liver, atherosclerosis, cardiovascular disease, and stroke. Excess fat in the blood can also be accompanied by a decrease in good cholesterol, reducing the ability to remove bad cholesterol from the body.
Nutritionist Nguyen Thi Thu Huyen, Department of Nutrition, Tam Anh General Hospital, Hanoi, advises patients to start the day with a healthy breakfast. Below are foods that sick people should eat.
Wholemeal bread
Whole-wheat bread contains a lot of soluble fiber, which helps reduce fat absorption, lower bad cholesterol, and stabilize blood sugar. Patients should combine whole-wheat bread with other healthy ingredients such as avocado, green vegetables or lean protein such as chicken breast and eggs. Each person should prioritize choosing foods with high whole grain ingredients, low in additives, sugar and salt. Should be eaten for breakfast or snacks, and limited to dinner.
You can combine whole-wheat bread with eggs for an ideal, nutritious breakfast. Image: Minh Phuong
Egg
Eggs contain lots of protein, vitamins and essential minerals. 100g of chicken eggs contain 470mg of cholesterol. The American Heart Association (AHA) recommends that each person consume less than 300 mg of cholesterol per day to reduce hypercholesterolemia.
Patients should prioritize boiled or steamed eggs instead of greasy fried eggs. Limit eating egg yolks, because 100 g of egg yolk contains 2,000 mg of cholesterol, so only use it about 2-3 times per week. You can replace it with whites because whites are rich in protein but do not contain cholesterol. When eating eggs, you should combine them with green vegetables and whole grains to help balance nutrition.
Oats
Oats are rich in soluble fiber, which can reduce bad cholesterol in the blood and reduce the risk of atherosclerosis. Patients mix oatmeal with unsweetened yogurt with a spoonful of chia seeds, fresh fruit, and pure honey to have a nutritious breakfast.
Beans
Chickpeas, lentils, green beans, red beans, and soybeans can help reduce blood fat because they contain lots of soluble fiber, vegetable protein, and are low in saturated fat. This is also a food with high quality plant protein. Soluble fiber in beans can reduce cholesterol absorption and increase bile acid excretion. While vegetable protein and fiber also help keep you full longer, supporting weight control, an important factor in reducing blood fat.
Greek yogurt
This type of yogurt is filtered to remove the scum and excess water, creating a thick, smooth texture. A 150g box contains about 15g of protein, only 92 calories, helping to keep you full for a long time without increasing your energy intake. Combining plain Greek yogurt with berries, oats or dried seeds will add fiber, prebiotics and probiotics that are beneficial for the digestive system.