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David Beckham's go-to breakfast has many health benefits, including help with lowering cholesterol. Ahead of his recent 50th birthday, the ex-footballer gave fans an insight into some

of the ways he stays healthy. Sharing what he consumes before heading to the gym, he said: "I eat breakfast with my daughter [Harper] every morning before I take her to school. She has

a bagel and cream cheese and cucumber and I go for oatmeal and some berries." According to the Mayo Clinic, oats contain a type of soluble fibre called beta-glucan, which helps lower

blood glucose and cholesterol levels. Having healthy cholesterol levels can help reduce the risk of heart disease and diabetes. Heathline says oats are a good source of protein and have a

"well-balanced" nutrient composition, containing essential amino acids and antioxidant compounds. "Beta-glucan also promotes healthy gut bacteria and intestinal health. Eating

oatmeal regularly can have weight management benefits, too," the website adds. Furthermore, Eating Well breaks down the best way to consume oats. It reads: "Steel cut, rolled and

instant oats are all healthy choices when it comes to choosing a whole grain. They are all similar nutritionally, but differ in their processing methods. Steel cut oats are cut, rather than

rolled or flattened and take longer to cook. Enjoy each type of oat to get a good dose of whole grains, fibre and protein." Furthermore, Healthline lists berries as one of the

healthiest fruits to eat, due to their nutritious values. The site says berries contain antioxidants, believed to keep free radicals under control. A study suggests suggests that free

radicals are beneficial in small amounts, though can cause harm to your cells when their numbers get too high, causing oxidative stress. Dr Idrees Mughal, aka Dr Idz, says berries, such as

raspberries, blackberries, blueberries and cranberries, contain a high amount of polyphenols, which offer many health benefits, due to their antioxidant and anti-inflammatory properties.

According to research, regular consumption of polyphenols is believed to boost digestion, brain health and protect against heart disease, type 2 diabetes, and even certain cancers.

"Polyphenols are specific anti-oxidants that boost kind of like your blood vessel health, they boost your cognition, they boost lots of aspects, they can even reduce inflammation,"

the doctor shared. "So berries are a massive under-utilised food." David says once he returns from the school run, he then takes one of his IM8 health supplement that he helped

create. The supplement is believed to contain 92 different beneficial ingredients, including vitamins, minerals and probiotics. OTHER BENEFITS OF DAVID'S BREAKFAST Post-workout,

father-of-four David says he opts for "a protein shake with a little bit of creatine, coconut water, lots of ice, two bananas and almonds", in an interview with Men's Health

magazine. Protein shakes are particularly popular for gym-goers and those who compete in sport, as they help with muscle recovery and growth. Good Food says they are also a great way to

consume protein, though they should not replace whole food sources of protein in the diet. Consuming more protein-rich foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes,

offer greater health benefits such as vitamins and minerals. Cleveland Clinic says creatine, which David adds to his shakes, supplies energy to your muscles. It is said to help build

strength and promote brain health. Bananas also offer potassium, fibre and tryptophan, believed to support your gut, heart and mood. Almonds are high in antioxidants, vitamin E, protein, and

fibre, and according to Web MD, they can provide health benefits including lowering bad cholesterol levels and helping to maintain a healthy weight. Dr Idz said: "Nuts are very

health-promoting, they contain lots of healthy unsaturated fatty acids, which are beneficial for your brain and beneficial for your body. They can help reduce inflammation if you're

consuming lots of saturated fats." Coconut water is also said to be high in electrolytes and minerals that can improve bone health and decrease muscle cramps after exercising. You

should always consult a healthcare professional before making any drastic changes to your diet. WHAT THE NHS SAYS ABOUT CHOLESTEROL High cholesterol, which does not usually cause symptoms,

can be caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. Too much cholesterol can block your blood vessels, making it more likely to have

heart problems or a stroke. What is a good target level for you depends on things like your age, whether you have any health conditions and your risk of cardiovascular disease. To reduce

your cholesterol, the advice is to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can lower your cholesterol by eating healthily and getting

more exercise. The health website advises eating more foods such as; oily fish, like mackerel and salmon, olive oil, rapeseed oil and spreads made from these oils, brown rice, wholegrain

bread and wholewheat pasta, nuts and seeds and fruits and vegetables. The foods recommended to eat less of include; meat pies, sausages and fatty meat, butter, lard and ghee, cream and hard

cheese, like cheddar, cakes and biscuits.