A well-chosen breakfast can be the first step towards lowering “bad” cholesterol levels and improving the condition of the cardiovascular system, writes the publication Eating Well.
One of the healthiest breakfasts, according to nutritionists, is quinoa. It's a whole grain that contains all nine essential amino acids, and is also rich in complex carbohydrates and fiber, which helps cleanse blood vessels.
Quinoa is easy to prepare — in just 15 minutes. It can be made both sweet (with apples, honey, and cinnamon) and savory (with eggs or vegetables). Importantly, this product contains not only complete protein, but also healthy fats, especially if you add nuts or seeds to the dish.
One bowl is the perfect combination of protein, fiber, and fat
A simple recipe recommended by experts:
Ingredients (for 2 servings):
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quinoa — ½ cup (dry)
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water or plant-based milk — 1 cup
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apples - 1–2 pcs.
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honey or maple syrup — 1–2 tsp.
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cinnamon - ½ tsp.
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nuts (walnuts, almonds) - a handful
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raisins or cranberries - 1–2 tbsp.
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chia or flax seeds - 1 tsp.
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a pinch of salt
How to cook:
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Rinse the quinoa and cook in water or milk with a pinch of salt for about 15 minutes.
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Slice the apples and, if desired, lightly stew them with cinnamon and honey.
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In a deep bowl, mix the prepared quinoa, apples, nuts, raisins, and seeds. Pour over honey or syrup.
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The dish can be eaten hot or chilled. It goes well with a spoonful of yogurt.
Benefits for the body:
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Protein: One serving contains about 12 g of protein, which is a good start to the day.
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Fiber: helps reduce “bad” cholesterol (LDL).
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Monounsaturated fats: reduce the risk of cardiovascular disease.
This combination makes breakfast not only delicious and nutritious, but also really useful for preventing heart disease. Regular consumption of quinoa is a step towards stable cholesterol levels and healthy blood vessels.
