One of the best strategies for preventing cardiovascular disease and other heart diseases is to maintain a balanced diet. However, this could leave you with a bland taste or perhaps a dull dish.

One may think that taking up foods from Asian cuisine may help as most Asian foods are healthier and at the same time, tasty.

On the contrary, this urban myth was found to be untrue as a study by Clinical Nutrition Research Centre in Singapore indicated that on average, Asian cuisines have more saturated fat than western diets. Asian cuisine is just as unhealthy because it consists of great amounts of sodium, saturated fat, and cholesterol.¹

This can cause an increase in the risk of heart disease and stroke.

Think of Fried Bee Hoon, a fried rice noodle dish that is usually accompanied by other fried foods like egg and luncheon meat, or Roti Prata, a South Indian flatbread created by frying stretched, ghee-flavoured dough. Served with fish or mutton curry.

How can we forget about Nasi Lemak; coconut milk rice, fried crispy anchovies, roasted peanuts, and cucumber, which is the national dish of Malaysia and Singapore. We apologise if we caused any salivation. This article is not meant to make you reminiscent of the many scrumptious Asian dishes. Instead, we will look at the healthier breakfast dishes you can opt for to kick-start your day.

Healthier Asian breakfast dishes

As they say, breakfast is the most important meal of the day because eating breakfast every day is just one more way to make sure your body gets the fuel and nutrition it needs throughout the day.

Research has shown that those who have breakfast at least seven times each week are less likely to develop heart disease. From time to time, we all fall into the same old routine of eating the same old oatmeal or bowl of cold cereal for breakfast. Fret not, as these dishes will help improve your breakfast routine by offering intriguing options.

Half Boiled Eggs²

If you are always on the go and need a quick and easy breakfast, eggs are the way to go! Half-boiled eggs are created by boiling water, turning off the heat, submerging the eggs in the water, then covering them with a lid to let the residual heat cook them.

Singaporeans and Malaysians eat these eggs with toast for breakfast. They are usually accompanied with white pepper and a few drops of soya sauce.

The benefits are many including raising high-density lipoprotein (HDL), or “good” cholesterol levels. Higher HDL levels reduce the risk of heart disease, stroke, and other diseases.

Idlis

Idlis are great if you are looking for something light and easy to digest in the morning. They are a traditional food in South India and are produced by grinding soaked rice and unhulled black gram.

Before being poured into idli moulds and steam-cooked to make them soft and spongy, the batter is allowed to ferment for an entire night. lowering cholesterol levels.

The most common benefit of Idli is that they are great probiotic foods because they contain vital amino acids due to the fermentation of the batter during preparation. Along with other health benefits, Idlis can prevent bad cholesterol in the body.

Congee

A hot bowl of plain rice congee with spring onions, fried shallots, white pepper, and soy sauce is pleasant in the mornings.

For centuries, people have used congee as a preventative measure to improve their health and digestion. It creates the conditions necessary for the spleen and stomach to perform their transformative functions.

Salmon, tuna, sardines, and mackerel, as well as other oily fish, have been associated with a reduced risk of cardiovascular disease, so don’t be afraid to add some to your protein intake.

If you lead a hectic schedule but still want to enjoy this dish, you only need to cook it once and reheat it the next morning. Once it’s heated, you can put it in a thermos and bring it with you to the office, in the car, or on public transportation.

Conclusion

Most aspects of heart health, including cholesterol levels, are affected by what you consume. Altering your breakfast habits is a simple way to work toward a healthier, more balanced diet, which can help keep your heart healthy and reduce your risk of cardiovascular disease.

References

1. Clinical Nutrition Research Centre in Singapore indicated that on average, Asian cuisines have more saturated fat than western diets. Asian cuisine is just as unhealthy because it consists of great amounts of sodium, saturated fat, and cholesterol. Food Navigator Asia. Available at: https://www.foodnavigator-asia.com/Article/2020/03/18/Urban-myth-Asian-foods-are-unhealthier-than-Western-fast-foods-Singapore-study.
2. Health Benefits of Boiled Eggs. WebMD. Available at: https://www.webmd.com/diet/health-benefits-boiled-eggs.