If you want to start your day off right, it’s crucial to prioritize a healthy breakfast. And while you may already know to prioritize macronutrients like protein and steer clear of highly processed, sugar-packed options, one commonly overlooked factor is the impact your breakfast can have on your cholesterol levels. A low-cholesterol diet can reduce your risk of cardiovascular disease, heart attacks, and strokes, among other benefits. One great way to reap these benefits is by adding high-fiber, cholesterol-friendly foods to your breakfast plate.
We spoke to health experts to get the 411 on some of the best cholesterol-lowering breakfast options around. From fiber-packed oats to antioxidant-rich berries, read on to learn more about four prime ingredients for your morning meal.
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1. Berries
Whether you're throwing them into your blender for a smoothie, topping your parfait with them, or just enjoying them as a quick snack, you can't go wrong with some delicious berries. And not just because they're tasty!
The health benefits of berries are plentiful, and that's largely thanks to their incredible fiber content—which, among other benefits, can help reduce "bad" cholesterol. When they taste so amazing, what's not to love? "Berries make a delicious high-fiber dessert or addition to overnight oats, parfaits, etc," Alanna Kate Derrick, sports nutrition coach, says. "Raspberries contain an impressive 8g of fiber per cup. The antioxidants in berries also help reduce inflammation that can cause belly bloat." Eat 'em by the handful if you please—we know we do.
2. Spinach
Spinach can be a secret weapon for maintaining heart health, gut health, and even a healthy weight. Bursting with fiber, spinach offers a double dose of health benefits. Its soluble fiber content aids in managing cholesterol levels, a crucial aspect of heart health as we age. Meanwhile, the insoluble fiber in spinach keeps digestion running smoothly, combating common digestive issues.
Jesse Feder, RDN, CPT says this green food is "loaded with fiber and other nutrients including vitamins A, C, K, folic acid, iron, and calcium. The high amount of antioxidants is great for fighting off inflammation throughout the body, including your brain, and heart. The high amount of fiber promotes healthy digestion and nutrient absorption which is also important for whole body health. Lastly, the key nutrients in spinach has been directly associated with improvements in cognition and cardiovascular health." Amazing!
3. Chia Seeds
If you're looking for a way to pack even more fiber into your bowl of oats—or your yogurt parfait, smoothie, and more—consider the small but mighty chia seeds. These are an exceptional choice for nurturing heart and digestive health. Loaded with a blend of soluble and insoluble fiber, they offer a dual approach to wellness. The soluble fiber helps with managing cholesterol levels, while the insoluble fiber aids in digestion, easing common digestive discomforts.
"Chia seeds expand and form a gelatin type substance in the digestive tract. This is great for slowing down digestion, increasing nutrient absorption, and helping you feel full for long periods of time," Feder says.
"They are also powerful seeds that are bursting with protein, fiber, calcium, iron, and omega-3 fatty acid," Sheri Berger, RDN, CDCES tells us. "A 2021 review found chia seeds help to increase high density lipoprotein (HDL), also known as good cholesterol and lower low density lipoprotein (LDL), also known as bad cholesterol." Perfect!
4. Oats
There's so much to love about oats! Not only is oatmeal a delicious, versatile breakfast option, but it can also do wonders for your overall health—especially when it comes to lowering cholesterol and shedding pounds.
"Oats are a great source of soluble fiber and are known to be helpful in reducing cholesterol levels," Feder says. "The high amount of soluble fiber in oats can help absorb cholesterol from the GI tract and prevent clogged arteries over time." Also, oats happen to be one of the best complex carbs to eat to help keep blood sugar levels in control.
