There are two types of bone marrow. Red bone marrow is involved in production of blood cells, while yellow marrow is important for fat storage. As you age, yellow bone marrow replaces red bone marrow.

Listen to pronunciation. (bone MAYR-oh) The soft, sponge-like tissue in the center of most bones. It produces white blood cells, red blood cells, and platelets.

In adults, active marrow is found inside the spine, hip and shoulder bones, ribs, breastbone, and skull. However, bone marrow found in the spine and hip has the richest source of bone marrow cells.

Folate is a B vitamin that helps with the formation of red and white blood cells in the bone marrow. Foods that are high in folate include: asparagus….The best sources of non-heme iron include:

• beans.
• chickpeas.
• lentils.
• nuts.
• spinach and other leafy greens.

You don’t have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.

Start Your Day Right: 8 Healthy Breakfast Ideas to Lower Your Cholesterol

1. Oatmeal. A bowl of oatmeal packs 5 grams of dietary fiber.
2. Almond milk.
3. Avocado toast.
4. Egg white scramble with spinach.
5. Orange juice.
6. Whey protein smoothie.
7. Smoked salmon on a whole-wheat bagel.
8. Apple bran muffins.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber.

A Healthy Breakfast Has at Least 5 Grams of Protein

Although both meats are high in fat and saturated fat, two links of sausage will cost you a bit more in calories and fat than three strips of bacon. 2 pork sausage breakfast links (45 g) have 140 calories, 12 grams fat, 4 grams saturated fat, 30 mg cholesterol, 7 grams protein, and 310 mg sodium.

Despite them being chock-full of potassium, fibre and magnesium, bananas aren’t a great option for the first meal of the day. The reason? They are made up of a whopping 25 per cent natural sugar, which will deliver a sugar rush leading to a crash a few hours on.