A simple breakfast swap could help reduce cholesterol levels more than other cereals
The nutritionist explained why it is so good for your cholesterol levels(Image: GETTY)
People looking to lower their cholesterol levels will have heard how vital adding more fibre to their diet can be. However, one expert has highlighted an often overlooked food that could provide your fibre fill in your first meal of the day.
Sarah Fancourt, lead nutritionist at Guosto, explained why people should be adding barley to their breakfast. She said: “Barley is an excellent source of beta-glucan fibre, which can help reduce LDL cholesterol and support heart health. It’s also naturally high in fibre, which helps support digestion and keeps you feeling fuller for longer.”
Barley is often associated with soups and stews but it can also be a surprisingly good breakfast addition that can be very similar to oat porridge. Gousto’s lead recipe developer, Sophie Nahmad said: “Cooked barley has a naturally creamy texture and a slightly nutty flavour.
“It’s really easy to make and works beautifully as a breakfast bowl topped with fruit, yoghurt, and nuts.”
Barley can be incorporated into your breakfast with barley breakfast oats or barley porridge. It’s can also be easily adapted into your usual overnight oats recipes although it may not be suitable for people with gluten intolerances.
Sarah continued: “Barley is one of the richest natural sources of beta-glucan, the same cholesterol-lowering soluble fibre found in oats. This type of fibre forms a gel-like substance in the gut that helps reduce the amount of cholesterol absorbed into the bloodstream.
“It’s a simple ingredient that can have a big impact when included regularly in your diet.”
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Beta-glucan is a type of fibre that slows down digestion, this ensures your body properly processes everything and in doing so can help stabilise blood sugar and lower cholesterol by reducing how much and how quickly the body absorbs it.
Most health experts recommend people get around three grams of beta-glucan per day as part of their healthy diet. This can come from foods like barley, oats, mushrooms and some types of seaweed.
Sarah also recommended having soluble fibres on a daily basis for people that are trying to reduce their cholesterol levels. She explained: “Including more soluble fibre in meals is a great place to start.
“If you’re eating more fibre, you also need to drink more water. Foods like barley, oats, beans, lentils, nuts and seeds can all help support healthy cholesterol levels.
“Pairing these foods with plenty of fruit, vegetables and healthy fats, such as olive oil or avocado, can also support overall heart health.”
