oats lowers it...porridge
Porridge is our top choice for a heart-healthy breakfast, made with low-fat milk or water.
All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.)
As well as beta-glucan, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.
Instead of adding sugar or salt to your porridge for flavour – instead, try adding a banana or other fruits for extra sweetness. For every 80g that you add it will be one of your five-a-day at the same time.
A serving of porridge made with 40g of oats and semi-skimmed milk contains:
Energy 1144kJ / 272kcal, 14% of your Reference Intake (RI)
Fat 7.7g, 11% of your RI
Saturates 3.5g, 18% of your RI
Sugars 13g, 14% of your RI
Salt 0.3g, 5% of your RI
A 40g serving of oats (not made up) contains:
Energy 626kJ / 150kcal, 7% of your RI
Fat 3.2g, 5% of your RI
Saturates 0.6g, 3% of your RI
Sugars 0.4g, 0% of your RI
Salt 0.0g, 0% of your RI