18/06/2026 16:39 - Salud
Un bol de avena con frutos rojos frescos, yogur natural en otro recipiente, nueces y semillas de chía, sobre mesa de madera con iluminación natural matinal, composición de arriba hacia abajo, estilo fotografía de comida profesional
Your body's first reflex upon waking is to seek energy, and what we choose to eat in those early hours directly impacts our metabolism, cholesterol levels, and gut microbiota. Nutritionists agree that a well-planned breakfast can be a powerful tool for preventing cardiovascular disease and improving digestion.
LDL cholesterol (known as bad cholesterol) accumulates in arteries and increases the risk of heart disease. Meanwhile, HDL cholesterol (good cholesterol) helps eliminate excess cholesterol from the body. A strategic breakfast can promote HDL increase and LDL reduction.
Nutritionists propose combining ingredients that tackle both issues simultaneously:
| Component | Portion | Benefit |
|---|---|---|
| Whole oats | 40-50 grams | Soluble fiber that reduces LDL cholesterol |
| Natural yogurt or kefir | 150-200 grams | Probiotics for intestinal microbiota |
| Fresh berries | 1 cup | Antioxidants and fiber |
| Walnuts or almonds | 15-20 grams | Healthy omega-3 fats |
| Chia seeds | 1 tablespoon | Prebiotics and omega-3 |
Research demonstrates that a diet rich in soluble fibers can reduce LDL cholesterol by 5% to 10%. Regular nut consumption is associated with an additional 3% to 5% reduction in LDL. Probiotics present in yogurt and kefir improve intestinal bacterial diversity, which is linked to better nutrient absorption and reduced systemic inflammation.
Source: Infobae Salud
Alfredo S. Quiroga
