- Our No. 1 heart-healthy breakfast to help lower cholesterol is a quinoa breakfast bowl.
- Fiber is an important nutrient that helps remove cholesterol from the body.
- This breakfast choice also contains healthy fats, protein and potassium.
High cholesterol is a silent problem for millions of Americans—about 94 million adults, according to federal estimates. cholesterol-lowering meals. Because it doesn’t cause obvious symptoms, it’s easy to forget that everyday food choices play a major role in managing it. Alongside medication when needed, eating meals rich in fiber, healthy fats, and plant-based nutrients can help lower LDL cholesterol and slow the progression of atherosclerosis, the artery-clogging buildup of plaque.
This Cinnamon-Quinoa Breakfast Bowl is our No. 1 breakfast because it’s designed with these goals in mind. Here’s why.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
How the Cinnamon-Quinoa Breakfast Bowl Lowers Cholesterol
Packed with Plant Protein
Research shows that choosing plant proteins over animal proteins can help lower LDL and non-HDL cholesterol, a win for long-term heart health. Protein is also key at breakfast to keep you satisfied when you need steady energy and focus. This recipe delivers 12 grams per serving from quinoa, almond butter and sliced almonds. Swapping animal proteins for nuts, whole grains, seeds and beans even once a week may help prevent cardiovascular disease and reduce premature death.
Full of Fiber
Why is quinoa such a good source of fiber in the first place? Whole grains like brown rice, quinoa and barley get their name because they have three parts that make them whole—the bran, endosperm and germ. Though the bran and germ carry the most fiber, vitamins and minerals, food manufacturers strip them away to make refined grains, which have fewer nutrients than whole grains. Because quinoa is almost always sold in its whole form, it maintains its fiber and other essential nutrients.
Everyone wins with dietary fiber because it helps lower LDL cholesterol and total cholesterol by promoting cholesterol excretion and keep it from being absorbed. Men should aim for 31 to 34 daily grams of fiber and 25 to 28 grams of fiber for women. Our recipe offers 7 grams of fiber per serving, getting you closer to meeting your daily fiber requirements for good health.
Offers Heart-Healthy Fats
Saturated fats are known to increase LDL cholesterol levels and lower HDL (“good”) cholesterol levels. Protecting your heart health means limiting excess sources of these fats and opting for heart-healthy ones. Our quinoa breakfast bowl recipe provides heart-healthy monounsaturated fats from almond butter and whole almonds. Monounsaturated fats are friends to your health because they lower LDL cholesterol levels, which helps thwart stroke and heart disease risks.
More Ways to Manage Cholesterol
- Don’t skip breakfast. According to health and nutrition experts, about 15% of American adults skip breakfast. For people with high cholesterol, missing breakfast could make matters worse and raise LDL cholesterol (known as “bad cholesterol”) and total cholesterol.
- Get moving. Move your body for just 21 minutes daily to meet the exercise recommendations of 150 minutes per week. That might look like a brisk nature walk, a virtual dance class or lap swimming. Physical activity is good for cholesterol levels, stress levels, sleep health and more.
- Put out the cigarettes. Steer clear of smoking to avoid harming your heart and overall health. Quitting smoking can raise your HDL cholesterol and lower your LDL cholesterol. Speak with your medical provider if you need some help with cutting back.
- Work with your health care team. See a medical provider routinely to stay ahead of your bloodwork. High cholesterol is a silent health condition only discovered when you see your health care team and get lab work done. Tracking your lab values over time will help you know your healthy lifestyle changes are effective.
Our Expert Take
To make your morning meal the best breakfast for high cholesterol, shoot for fiber-rich whole grains, plant protein and healthy fats. Eating this type of balanced breakfast, like our Cinnamon-Quinoa Breakfast Bowl, can help you better manage your cholesterol levels and protect your heart.
