Cholesterol is a waxy substance made in your liver and circulated in your blood. It is also found in many foods.
Your body needs cholesterol to maintain healthy cells and produce important hormones. However, when you eat foods high in saturated and trans fats (like meat, whole dairy products, fried and processed foods), this can cause your cholesterol to rise to unhealthy levels.
High cholesterol levels can contribute to the formation of a thick layer of plaque inside your arteries. This can cause your arteries to narrow, a condition called atherosclerosis, which increases your risk of heart disease, heart attack and stroke.
Healthy Breakfasts to Lower Your Cholesterol
Here are 5 breakfast changes that can help you lower your cholesterol:
1. Cereal
Cereal and milk are a classic quick and easy breakfast. But it can also add fat and sugar to your diet early in the day. To prevent this, consider making some of the following healthy changes to your morning bowl of cereal:
- Check the food label: The next time you pick up your favorite cereal, look at the nutrition label. An ideal cereal is low in sugar and fat. If your cereal is high in one or both of these ingredients, consider switching to a healthier cereal. Whole grains, low in sugar, are best.
- Use low-fat milk: Switching to low-fat or skim milk can help cut down on extra fat. You can also consider using soy milk instead of cow’s milk in your cereal. Soy milk has been shown to lower cholesterol.
- Skip artificial flavors: Some cereals have artificial flavors added, such as berries or chocolate. Instead, consider whole grains and add your own flavorings. This can help cut back on fat and sugar while incorporating healthier foods into your diet. For a sweeter flavor, try fresh strawberries or blueberries. Cinnamon can also add a little spice and sweetness.
- Use other foods for better results: Cereal isn’t the only quick breakfast in a bowl. There are many other foods that can be filling and good for your heart. Warm oatmeal is a great alternative, especially on cold days.
2. Pancakes
Pancakes are a delicious breakfast, but unfortunately can also add fat and sugar to your diet. Changing a few ingredients can turn a high-calorie breakfast into a heart-healthy one:
- Add fiber to pancakes: Adding oats or other whole grains to pancake batter will increase the fiber and volume of your pancakes without adding too many calories.
- Skip the butter and syrup: These two ingredients are likely to add the most fat and sugar to your breakfast. Instead, add a handful of fresh berries or cherries or a dollop of nonfat yogurt.
- Add spices: Adding cinnamon, nutmeg, ginger, or other spices to pancake batter can add flavor without the syrup.
3. Bagels
A bagel breakfast can be heart-healthy if you choose the right bagel and toppings. If bagels are your go-to breakfast, consider making some cholesterol-friendly changes:
- Choose high-fiber bagels: Whole-grain or whole-wheat bagels are healthier options than other types of bagels. (If you’re concerned about carbs and calories, avoid “super” bagels.)
- Add only healthy toppings: Cream cheese can be high in fat if not used sparingly. Instead, opt for low-fat spreads, such as tofu “cream cheese” or unsweetened fruit jam.
- Mix it with muffins: When prepared properly, muffins also provide a high-fiber, nutrient-dense alternative to bagels. If you’re looking for ideas, there are plenty of delicious, low-fat recipes that use heart-healthy ingredients like oats, bran, fruit, and spices.
4. Healthy Protein
Protein is an important part of any meal, but many traditional high-protein breakfast foods are high in cholesterol, fat, and sodium.
Here are some tips for making eggs, meats, and cheeses less cholesterol-raising:
4.1. Eggs
- Skip the yolk: Eggs are packed with protein and other nutrients, but they also contain a lot of cholesterol, most of which is in the yolk. If you want to cut down on cholesterol, try separating the yolk from the white during cooking. If your recipe calls for more than one egg, you can use a whole egg along with the white of another egg.
- Use an egg substitute: Egg substitutes won’t add extra cholesterol to your meal.
- Watch what you add to your eggs: Don’t forget to pay attention to the other ingredients you add to your eggs. Cheese, whole milk, and butter all add fat.
4.2. Breakfast Meats
- Eat bacon and sausage in moderation: Bacon and sausage are high in cholesterol, fat, and sodium, all of which are bad news for your heart. Keep these for an occasional snack, not a regular breakfast. Turkey is a bit better, but still has only about 20% less cholesterol than pork.
- Switch sides: Instead of meat products, slice up avocado or have smoked salmon with an egg (white).
4.3. Cheese
- Know your cheeses: American cheese, cheddar cheese, and cream cheese top the list when it comes to high cholesterol. Try substituting low-fat versions of your favorite cheeses. Cottage cheese and ricotta cheese are much lower in cholesterol. (You can even try plant-based cheeses.)
- Use smaller portions: If you like cheese omelets, try using less cheese and adding vegetables.
5. Low-Cholesterol Drinks
Breakfast drinks that are low in cholesterol or have been shown to lower cholesterol include:
- Orange juice
- Green tea
- Black coffee and tea (or with soy or low-fat milk)
- Smoothies made with low-fat dairy products and packed with heart-healthy fruits and vegetables
