Menu Monday: Cholesterol-Friendly Breakfast

Why is an egg white muffin and avocado toast my favorite cholesterol friendly breakfast meal prep options? Aside from being super simple to make, these three ingredients pack a punch against my arch nemesis, cholesterol.

 

Here are a few things to know to maximize your cholesterol-lowering benefits of this morning’s meal.

  • For your toast, use whole-wheat or whole-grain breads. These types of bread are high in fiber, which can help lower your cholesterol. You can also try low-carb varieties but be sure to check the fat and fiber on the nutrition label before choosing your favorite. 
  • Avocados are an excellent source of monounsaturated fatty acids, which boost HDL and lower LDL. In a 2015 study published in the Journal of the American Heart Association, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in bad cholesterol, or LDL, levels. Several other blood measurements were also improved in the participants who consumed an avocado a day, including total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol, and others. 
  • Egg whites are low in cholesterol and fat. This makes them a perfect choice for anyone needing to limit cholesterol intake. who need to limit their cholesterol intake, as well as those trying to lose weight.

 

Enjoy!

 

 

 


 

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– CASEY EDMONDS, CHWC, CPT, CMS

Health Advisor  |