Heart-Healthy Breakfasts: Cholesterol and Blood Pressure

If you’re keeping an eye on your cholesterol or blood pressure, breakfast is a good place to start the day well.

The principles are simple: heart-healthy fats, wholegrains, plenty of fruit and vegetables, and keeping the salt down. Here are some ideas.

Lowering cholesterol

The Heart Foundation notes that nuts and seeds are nutrient-dense, packed with heart-healthy fats, fibre and protein, and that eating them regularly within a healthy diet can help lower LDL (‘bad’) cholesterol. All our muesli blends are full of nuts and seeds - find your favourite here.

Wholegrains are another good choice - try avocado on wholegrain toast, or make our Every Day Bread or Gluten Free Bread, spiced up with a sprinkle of dukkah. The Heart Foundation says people at increased risk of heart disease can eat up to six eggs a week - just watch what you have them with, swapping processed meats like bacon for an oily fish such as salmon. And keep an eye on sodium: on average we Kiwis eat about 50% more salt than we need. It hides in unexpected places - our Healthy Blend and a well-known supermarket wheat biscuit have similar sugar per 100g, but the supermarket option has many times more salt.

Supporting healthy blood pressure

All our cereals are low in salt, which makes them a good base if you’re watching your blood pressure. Some research also points to everyday additions that may help: bananas are high in potassium (chop half on top of your muesli); berries contain anthocyanins that some studies associate with better blood vessel function; and unsweetened yoghurt brings calcium, potassium and magnesium. Kiwifruit is another easy one to add to cereal or yoghurt. None of these is a cure - but as part of a balanced, lower-salt diet, they’re good habits to build in.

Real food, made properly — a good place to start the day.
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