- Millions of adults are living with high cholesterol, increasing heart disease and stroke risk.
- Evidence suggests that eating breakfast may help lower the risk of heart disease.
- Try to eat breakfast within two hours of getting up.
We’ve all heard that breakfast is the most important meal of the day. While there’s some debate about whether it’s really worthy of that honor, it does make sense to optimize your first meal of the day. For people who want to lower their cholesterol and improve their heart health, breakfast is a great place to start.
You may not be able to see or feel it, but high cholesterol increases your risk of heart disease and stroke. And nearly 25 million U.S. adults are living with this condition. Starting your day with a heart-healthy breakfast can go a long way in keeping your ticker in top shape. In fact, research has found that people who eat breakfast at least three times a week have a significantly lower risk of heart disease.
So, does it matter what time you have breakfast? Is it better to eat right after you wake up, or can you have a cup—or two—of coffee first?
When it comes to timing your breakfast for better cholesterol, the consensus is the earlier, the better. “A balanced breakfast keeps your day on track for heart health,” says Veronica Rouse, RD, CDE, a registered dietitian specializing in cardiovascular nutrition. “I recommend eating breakfast within two hours of waking to help manage cholesterol.”
Lisa Andrews, M.Ed., RD, LD agrees, pointing to research that links skipping breakfast with higher levels of harmful LDL cholesterol. While there may be some wiggle room to the two-hour window, it’s a good rule of thumb to follow. The sooner you enjoy your breakfast in the a.m., the less likely you are to skip it once you rush out the door. Why does that matter? “Many of my clients who skip breakfast often find themselves overeating later,” says Rouse. “Starting the day with a nutritious meal curbs hunger, reducing the likelihood of snacking on less-healthy options later on.”
Of course, not everyone has time to cook breakfast. If you struggle to find the time to put together a morning meal, making heart-healthy breakfasts ahead of time will save time in the morning and still fuel your day.
The Benefits of Breakfast
There are multiple benefits to incorporating a healthy breakfast into your morning routine. Not only does it help jump-start your day with nutrients, but regularly eating a nutritious breakfast may also reduce your risk of diabetes, high blood pressure, obesity, heart disease, stroke and more.
How, exactly, does a healthy breakfast improve heart health and lower cholesterol? “Fruit is often consumed at breakfast, which is a good source of vitamins, minerals, phytochemicals and fiber,” says Andrews. “Whole-grain toast or cereal provides B vitamins, which may help lower homocysteine and risk for heart disease. Rolled oats are known to lower serum cholesterol as well.”
For extra cholesterol-lowering power, Rouse suggests reaching for more plant-based foods in the morning. Fruits, vegetables, nuts, seeds and whole grains provide nutrients like soluble fiber, unsaturated fats, plant sterols and plant protein, which are particularly beneficial for high cholesterol, she says. These foods are additionally often low in saturated fats, which are linked with higher LDL cholesterol.
At the same time, you’ll want to avoid high-sugar offerings such as doughnuts, pastries and the like. While it’s unclear if their sugar actually increases cholesterol, they often travel with cholesterol-raising saturated fat.
Other Tips for Managing High Cholesterol
In addition to a well-balanced, high-fiber breakfast, these strategies can also help keep your cholesterol in check:
- Eat More Dietary Fiber: All fiber is good for you, but soluble fiber, in particular, is especially important for heart health. That’s because soluble fiber helps trap cholesterol in the gut, preventing its absorption into the bloodstream. Good sources of soluble fiber include oats, barley, beans and legumes, avocados, apples, pears, and flax and chia seeds.
- Limit Added Sugars: Consuming too many added sugars from soda, sweetened coffee drinks and desserts may raise harmful LDL cholesterol and lower beneficial HDL cholesterol. The American Heart Association recommends limiting added sugars to roughly 6 teaspoons per day for women and 9 teaspoons for men.
- Move More: Adding exercise into your daily routine can help lower LDL and raise HDL cholesterol. Aim for at least 150 minutes of moderate—or 75 minutes of vigorous—physical activity per week. If you struggle to stay consistent, find an exercise you enjoy, as you’ll be more likely to stick with it! Brisk walking, jogging, running, cycling, swimming and strength-building exercises are all great for your heart.
Our Expert Take
The sooner you eat breakfast in the morning, the better it is for your cholesterol levels and your overall heart health. So, try to eat breakfast within two hours of waking up. You’ll be much less likely to miss it. And you’ll rack up other benefits, like fewer cravings, a happier mood and more energy. Start your day with breakfast foods that are packed with fiber, healthy fats and protein, yet low in added sugars. In addition to keeping your ticker on top of its game, you’ll set yourself up to make healthier choices all day long!
