9 Breakfast Foods To Help You Lower Cholesterol

Cholesterol is a type of fatty substance found in your blood. While you need some cholesterol to build healthy cells, too much cholesterol can lead to heart disease. High cholesterol levels can narrow and harden your arteries, putting you at risk for heart attack and stroke.

That’s why managing your cholesterol levels is essential to ensure they stay within a healthy range. One way to do this is by eating a nutritious breakfast that includes foods that help lower cholesterol. Additionally, a nutritious breakfast with plenty of protein and fiber can help you stay energized and focused throughout the day. 

Easy Options to Add to Your Diet

Many foods that can help lower your cholesterol are easy to find and use in various ways to make a delicious breakfast. Below is a list of ten low-cholesterol breakfast foods that can be used as part of a healthy, flavorful breakfast. 

1. Oats

Oats are grains in various breakfast foods, such as oatmeal, granola, oat bran, cereals, and some bread.  Oats contain a type of soluble fiber, called beta-glucan, that has been shown to help lower cholesterol levels. This whole grain is packed with soluble fiber, which has been shown to help reduce cholesterol levels. Plus, it’s filling and satisfying, so you’ll be less likely to snack later in the day.

2. Nuts

When it comes to cholesterol-lowering foods, nuts are one of the best choices you can make. That’s because they’re packed with monounsaturated fats, which have been shown to help lower LDL cholesterol (bad) and increase HDL cholesterol (good) levels. Some of the best nuts for cholesterol control include almonds, walnuts, peanuts, and pistachios. But really, any nut is a good choice. So feel free to mix things up and try different types.

There are plenty of ways to work nuts into your diet. For breakfast, you could top your oatmeal or yogurt with a handful of nuts. Or, if you’re looking for a grab-and-go option, try a nut-based breakfast bar or trail mix.

3. Avocado

Most of the fat in an avocado is monounsaturated fat, the same type of healthy fat found in olive oil. Monounsaturated fat can lower cholesterol levels and protect against heart disease. In addition to being healthy, avocados are also delicious and versatile. They can be used in both sweet and savory dishes. Popular breakfast items that contain avocados include avocado toast, smoothies, and omelets.

4. Egg Whites

Egg whites are a good source of protein and low in calories, making them a healthy choice for breakfast. In addition, egg whites contain no cholesterol and are a good source of omega-3 fatty acids, which are known to be beneficial for heart health. 

Egg whites are popular for breakfast foods such as omelets and scrambles. Some people like to add egg whites to their smoothies for an extra protein boost. You can also bake with egg whites in place of whole eggs.

5. Certain Fruits

Apples, grapes, strawberries, and citrus fruits can also help lower cholesterol. These fruits are a healthy choice because they contain soluble fiber, which helps to reduce LDL cholesterol or the “bad” cholesterol. 

Oatmeal with apples, grapefruit juice, and a strawberry on top is a delicious and healthy breakfast option. Citrus fruits are especially good for lowering cholesterol because they contain hesperidin, a flavonoid that has been shown to reduce LDL levels. Adding a few slices of lemon, lime, or orange to your water can help you reach your daily fiber goals and improve your overall health.

6. Whey Protein

Whey protein is a healthy cholesterol-lowering ingredient that can be included in many breakfast dishes. Whey protein has been shown to reduce LDL cholesterol levels by up to 10 percent. In addition, whey protein can also help increase HDL cholesterol levels, which is the “good” type of cholesterol that helps protect against heart disease.

Some popular low-cholesterol breakfast foods containing whey protein include oatmeal, pancakes, and muffins. You can also add whey protein to smoothies or yogurt. Adding whey protein to your breakfast routine is a simple way to ensure you get enough protein to start your day.

7. Smoked Salmon

Salmon is an excellent choice if you’re looking for a protein-packed breakfast option. This fatty fish is loaded with omega-3 fatty acids, which have been shown to help lower cholesterol levels. 

Many breakfast recipes include smoked salmon, such as smoked salmon and eggs or smoked salmon and cream cheese on a bagel. You can also use smoked salmon in other recipes for other meals, such as pasta dishes or salads. 

8. Whole Grains

Whole grains like oats and oat bran, barley, and other whole grains can help lower cholesterol by reducing the absorption of LDL cholesterol in the gut. They are also a healthy choice due to their high fiber content, which can promote regularity and help to keep you feeling full longer. Some popular breakfast items that contain whole grains include oatmeal, whole grain toast, and bran muffins. 

9. Soy

Soy is unique among plant proteins because it contains all the essential amino acids our bodies need. Soy is also a good source of fiber and antioxidants.  Many breakfast items contain soy, such as soy milk, tofu scramble, and edamame. You can also add soy to smoothies, oatmeal, or yogurt.

A Healthy Breakfast Doesn’t Have to be Flavorless

A nutritious breakfast can be made using easy-to-follow recipes that are sure to please everyone in your family.  Here are a few ideas to get you started. 

  •  Overnight oats are a healthy, make-ahead breakfast option. Simply combine oats, milk, yogurt, and your favorite fruits and spices in a jar and let it sit overnight in the fridge. In the morning, you’ll have a delicious and nutritious breakfast ready to go.
  • Avocado-egg toast with multigrain or whole-wheat bread, soft, ripe avocado, and egg whites.
  • These mouth-watering vegan breakfast tacos use tofu scramble instead of eggs, chickpeas, avocados, and roasted tomatoes for a satisfying, healthy breakfast. 
  • Make a whey protein shake and include chia seeds, nut butter, fresh fruits, and leafy greens for a quick, on-the-go healthy breakfast. 

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Knowing your cholesterol levels is an essential step in maintaining a healthy lifestyle. Priority Lab Testing offers at-home cholesterol testing that is easy to use and can give you the peace of mind you need. Our tests are accurate and affordable, so you can get the information you need to make informed decisions about your health. Order your cholesterol panel test today.