Eggs can be a healthy breakfast, lunch, or dinner, depending on how you prepare them. Adding colorful vegetables to your omelet will keep you full until lunch, thanks to the protein in the eggs and the fiber in the vegetables. Filling your plate with eggs, sausage, biscuits and gravy may satisfy your taste buds, but not your heart. Many egg combinations are high in saturated fat, which has been linked to high cholesterol.
If your cholesterol levels are high, American Heart Association It is recommended to reduce foods high in cholesterol and saturated fat. One large egg contains 186 milligrams of cholesterol but only 1.5 grams of saturated fat. To keep cholesterol in your diet low, you can separate the egg whites from the yolks and use cooking spray to scramble some of the whites. You can also poach or hard-boil the eggs and pop the yolks out. Two egg whites contain more protein than one egg, but zero cholesterol and saturated fat.
While a few egg whites without butter or oil may not make for a full meal, you can add some cholesterol-lowering options to fill up your plate. Some of these foods lower your LDL (bad) cholesterol, while others raise your HDL cholesterol to improve your heart health.
Cholesterol-Lowering Foods
Soluble fiber binds to cholesterol in the small intestine and is excreted in the feces. This means less cholesterol enters the bloodstream. Oatmeal is a good source of this soluble fiber, so a small bowl of oatmeal and egg whites is a great way to start the day with cholesterol in check. Beans are also rich in soluble fiber, so you can add them as a side dish, too.
Foods rich in monounsaturated fats, such as avocados, help increase HDL cholesterol. According to one study, a diet rich in tomatoes, which contain the powerful antioxidant lycopene, can also increase your HDL cholesterol by 15%. Studying in 2006 Clinical and Research Medicine.
You can combine all of these foods into a heart-healthy breakfast. To prepare oatmeal, sauté egg whites in a small skillet. While the eggs are cooking, peel the avocado and cut into bite-size pieces. Cut some grape tomatoes in half and add a can of rinsed black beans to the air fryer. Let the grape tomatoes and black beans air fry for a few minutes until the black beans are a little crispy. Place the tomato-bean mixture over the egg whites and add avocado on the side. If you need something to sweeten your oatmeal, pop a frozen banana in the microwave for a minute and stir it into your oatmeal (here are other things you can add to your oatmeal).
Other changes to lower cholesterol
Even if your cholesterol is under control now, an unhealthy diet can take its toll as you age, the American Heart Association says. Your liver becomes less efficient at clearing bad cholesterol from your blood, so you may see your cholesterol levels rise over the years. After age 40, it’s a good idea to keep an eye on your cholesterol and reduce your intake of foods that increase cholesterol, such as full-fat dairy products, fried foods, processed meats and baked goods. According to the American Heart Association, although eggs are high in cholesterol, dietary cholesterol is not the same as blood cholesterol. What’s more important is overall nutrition in your diet, sticking to foods low in saturated fat, sugar and sodium.
Diet isn’t the only factor in lowering cholesterol. People who don’t exercise tend to have higher cholesterol levels, and exercise helps increase HDL cholesterol. Smoking raises your LDL cholesterol and lowers your HDL levels, so quitting smoking will help lower your cholesterol levels to healthy levels. You need to cut down on your happy hour drinking. Drinking more than one drink a day for women or two drinks a day for men can lead to elevated cholesterol levels. Finally, find ways to manage stress and get enough sleep.