6 Breakfast Menu For People With High Cholesterol

Healthy - The breakfast menu for people with high cholesterol is said to be boring and not tasty, because it's only boiled or steamed. Even though that's not the case, really. There are many breakfast menus for people with high cholesterol that are healthy and also delicious. One example, cob stir fry which is rich in nutrients but also healthy and "friendly" cholesterol.

High cholesterol that is not handled properly has the risk of causing plaque buildup in blood vessels which over time can clog blood vessels. As a result, people with high cholesterol are at risk of having a heart attack or stroke.

It's not easy to process the breakfast menu for people with high cholesterol. Because, apart from having to be low in fat, it is also hoped that the food choices included in the sahur menu can lower cholesterol levels.

Creation of the Sahur Meal Menu for High Cholesterol Sufferers

Apart from not triggering an increase in blood cholesterol levels, the breakfast menu must also be delicious so that you are more appetizing when you eat it. The following is a delicious breakfast menu that is still safe for consumption by people with high cholesterol:

1. Mackerel pepes

Mackerel is rich in omega-3 fatty acids which can reduce triglyceride levels and increase good cholesterol (HDL). That is why, good mackerel consumed by people with high cholesterol.

As a delicious and healthy breakfast menu, you can process it into mackerel pepes with the addition of fresh tomato slices. The addition of tomatoes in mackerel pepes is not without reason. Fruits that are high in lycopene have been shown to be effective in lowering bad cholesterol (LDL) levels in the blood.

2. Grilled tempeh

The next high cholesterol breakfast menu is grilled tempeh. Not only is it easy to make and relatively inexpensive, processed tempeh is also delicious and "safe" for cholesterol. This is thanks to the protein in tempe which can lower LDL and total cholesterol levels and increase blood HDL levels.

The way to make it is also practical, you just season the tempeh with the crushed shallots, garlic, candlenuts, and coriander, then coat it with enough sweet soy sauce. Then, bake the tempeh in a non-stick skillet. No need to add oil, yes.

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3. Bace tofu

Similar to tempeh, tofu is also made from soybeans so it can reduce bad cholesterol levels and increase good cholesterol in the body. For the breakfast menu for people with high cholesterol, you can process the tofu into marinated tofu which tastes savory, salty and sweet.

However, try to consume bacem tofu without frying it. The reason is, the frying process will add trans fat in the marinated tofu, which actually increases blood LDL levels.

4. Vegetable clear spinach

Want a refreshing breakfast menu? You can process spinach into clear vegetables. Not only makes the eyes open, this one meal menu can also lower blood cholesterol levels.

Spinach contains fiber which is able to bind bile acids, thus making the body process more cholesterol. As a result, cholesterol levels will decrease. In addition, spinach also contains lutein which can lower blood LDL levels and prevent blood vessel blockage.

5. Sauté the cobs

Just like mackerel, tuna is also high in omega-3 fatty acids which can lower triglyceride levels and increase blood HDL levels. So, stir-fried cobs are suitable as a breakfast menu for people with high cholesterol, as long as the fish is not fried before it is sautéed.

To make sure the fish is perfectly cooked, you can steam the tuna before frying it. Also, make sure the oil for sauteing uses olive oil. Olive oil itself is a source of monounsaturated fatty acids which can increase HDL levels and reduce blood LDL.

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6. Vegetable soup

It is undeniable that a bowl of warm vegetable soup is a delicious and healthy breakfast menu. Especially if the vegetables added to the soup mixture are types that are rich in antioxidants and pectin, for example tomatoes, potatoes, cabbage, green beans or carrots.

The antioxidant content in vegetables itself plays a role in maintaining heart health, while pectin can help reduce bad cholesterol levels in the blood.

The breakfast menu for people with high cholesterol isn't as bland as you might think, right? To make it filling, don't forget to add a source of carbohydrates, such as brown rice.

In addition to the right menu, people with high cholesterol should also not forget to drink 8 glasses of water a day. During the month of Ramadan, you are advised to drink 1 glass of water at dawn, after dawn, when breaking your fast, after Maghrib prayers, after Isya prayers, after Tarawih prayers, and before going to bed.

That way, fasting continues smoothly without fear of increasing blood cholesterol levels. Apart from diet, people with high cholesterol are also advised to see a doctor regularly, so that their cholesterol levels can be monitored and dangerous complications, such as heart attacks and strokes, can be avoided.