Experts say the golden time to eat breakfast for people with high cholesterol

People with high cholesterol levels should eat breakfast during the "golden time frame" to improve their health, according to health website Eating Well .

When should I eat breakfast?

When it comes to eating breakfast to improve cholesterol levels, the general advice is to eat it as early as possible. According to Canadian cardiologist Veronica Rouse, a balanced breakfast not only helps maintain heart health but also helps control cholesterol. She recommends eating breakfast within 2 hours of waking up.

Agreeing with this opinion, nutritionist Lisa Andrews, founder of nutrition website Sound Bites Nutrition (Peru), said that studies have shown a link between skipping breakfast and higher levels of LDL cholesterol (bad cholesterol).

According to Rouse, many of her clients regularly skip breakfast and often end up bingeing later. "Starting the day with a nutritious breakfast not only keeps you full longer, but also reduces cravings for unhealthy foods," Rouse says.

Some tips to help control cholesterol

First, eat plenty of fiber-rich foods. Fiber is always good for your health, and soluble fiber is especially beneficial for your heart. The reason is that it acts as a shield, keeping cholesterol in the intestines and preventing it from entering the bloodstream. Foods rich in soluble fiber include oats, barley, beans, avocados, apples, pears, along with flax and chia seeds. These are all great choices for a healthy heart.

Second, limit added sugars. Consuming too much added sugar from soda, sweetened coffee drinks, and desserts can increase harmful LDL cholesterol and decrease beneficial HDL cholesterol. The American Heart Association recommends limiting added sugars to about 6 teaspoons per day for women and 9 teaspoons per day for men.

Also, get more exercise. Regular exercise is an effective way to lower LDL and raise HDL. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. To keep it up, choose an exercise you enjoy. Brisk walking, jogging, cycling, swimming, or strength training are all great options for a healthy heart.