One of my absolute favourite things in the world to eat is warm toast smothered in melted butter. The thing is, while it tastes amazing, it never really keeps me full for long, so I always end up feeling hungry an hour later. And because butter is so high in saturated fat, it’s not something I can eat as often as I used to. So I’ve found alternative toast toppings that taste just as good, but also help to lower my cholesterol at the same time:-
1. Almond Butter, Banana & Honey
If you’re after a tasty sweet breakfast or snack, this ticks all the boxes and provides lots of nutritional energy. Almonds are high in monounsaturated fats, which help to reduce cholesterol naturally, so eating some every day can be hugely beneficial. Bananas contain dietary fibre, which also lowers cholesterol, so this toast topping combo is a real winner.
Simply spread almond butter on your toast, then top with slices of banana with honey drizzled on top. Sprinkle flaked almonds or chia seeds on top for extra crunch and extra cholesterol-reducing benefits.
Make sure you use 100% almond butter, with no added salt, sugar or oils.
2. Baked Beans & Seeds
This classic is a great cholesterol-friendly meal for any time of the day. Beans are one of the top cholesterol-reducing foods, so I try to eat at least one portion every day. I sprinkle seeds on top of my beans on toast, because they’re packed with dietary fibre and healthy fats, which increase the cholesterol-reducing benefits even more.
Here are some more ways to add beans to your daily diet.
3. Poached Egg & Avocado
I find having protein with my breakfast helps to keep me fuller for longer, so I often have poached egg on toast. Eggs are pretty high in cholesterol, but are also full of nutrients, so shouldn’t be avoided (for more information see this blog post).
Avocados are rich in cholesterol-reducing monounsaturated fats and they also contain plant sterols, which reduce the amount of cholesterol absorbed from food. So I use them instead of butter on my toast by mashing them up and spreading a thick layer across the bread with a pinch of salt.
4. Smoked Salmon & Scrambled Egg
This is perfect for the weekend when you have a bit more time to prepare your breakfast. Salmon is rich in healthy omega-3 fatty acids, which can help to increase good cholesterol (HDL). Scrambled egg is a great cholesterol-friendly addition, as long as you make it without butter. I know this is massively frowned upon by proper chefs, but I make my scrambled egg in the microwave. I use 2 eggs, but only 1 of the yolks, to keep the cholesterol content down.
I whisk the eggs in a mug with a 1.5 tablespoons of milk, then microwave the mixture in the mug on full power. I microwave it for 30 seconds, take it out, whisk it, microwave it for 30 seconds more, take it out and whisk it again. I continue this until it reaches the desired consistency. Then spoon it onto the toast and top with smoked salmon. I like to squeeze a bit of lemon on the smoked salmon, then add salt and pepper to taste.
5. Cottage Cheese with Apple & Honey
Cottage cheese was all the rage with dieters when I was growing up, so I’ve always thought of it as something gross that people force themselves to eat because it’s low in calories. But, having avoided it for years, I’ve now discovered it makes a great cholesterol-friendly toast topping for an afternoon snack as it’s low in saturated fat yet high in protein. I like to have it on toast with sliced apple and honey, or cranberries.
6. Houmous & Grated Carrot
I’ve always been a huge fan of houmous, but had no idea it was so good for you before I researched cholesterol-lowering foods. The chickpeas in houmous are high in cholesterol-reducing soluble fibre, and if you choose one that contains olive oil and garlic, it will provide even more cholesterol-reducing benefits. I make my own with ground flaxseeds added, which are one of the best cholesterol-reducing foods (see recipe here).
For more cholesterol-friendly recipes and tips on how to reduce cholesterol naturally, click here.