Joy Onuorah
Here are five well-researched breakfast ideas to start off the day:
Porridge
Porridge is a top choice for a heart healthy breakfast when it is made with low-fat milk or water and unsweetened.
All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level.
No added sugar, salt Muesli
No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats.
Bran flakes
Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.
Corn flakes
Cereals like cornflakes or puffed rice served with low-fat milk can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal.
Sugar-frosted cornflakes
Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt.
Granola with dried fruit, nuts or seeds
An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat of which 2.8g is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat.