Trying to lower your cholesterol? You’re not alone. Nearly one in 10 Americans has high overall cholesterol levels, according to the U.S. Centers for Disease Control and Prevention.
Cholesterol is a waxy, fat-like substance made by the liver, and it plays an important role in our health. We need cholesterol to make new cells, hormones and vitamin D, for example.
Our body makes all the cholesterol we need, which is why it’s recommended to limit the dietary cholesterol we get from foods like red meat, cheese and egg yolks.
The level and type of cholesterol in your blood matters. Here’s a quick refresher: In the blood, cholesterol forms into high-density lipoproteins (HDL) and low-density lipoproteins (LDL), per the American Heart Association.
HDL is called “good” cholesterol, because it helps get rid of extra cholesterol in the blood, acting like a vacuum to keep our arteries clear, Lena Beal, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
LDL or “bad” cholesterol can build up and form plaque, which can narrow the arteries, Beal adds.
Keeping our cholesterol healthy is a Goldilocks approach. Too much cholesterol, especially LDL, increases the risk of heart attack and stroke, Beal notes. Too little good cholesterol can also lead to health problems.
The optimal cholesterol levels, per the CDC, are:
- Total: 150-200 mg/dL
- HDL: At least 40 mg/dL in men and 50 mg/dL in women
- LDL: Less than 100 mg/dL
“Know your numbers. It’s extremely important in determining your health and your heart risk,” says Beal. Annual physicals typically include a lipid panel to screen for cholesterol.
While diet plays a huge role in our cholesterol levels, they are also influenced by factors like physical activity, stress and family history, says Beal. It’s important to know your levels so you can take steps to improve your cholesterol.
When it comes to diet, what you eat to start the day can make a big difference, says Beal.
What’s the Best Breakfast to Lower Cholesterol?
There are many benefits to starting your day with a nutrient-dense meal.
“It’s almost like warming up a car in cold weather. You want to get your metabolism going for the day,” says Beal.
Eating a healthy breakfast can also help stabilize blood sugar levels, Collin Popp, Ph.D, dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com.
“If you eat a big breakfast, you’re likely going to eat less later in the day,” says Popp. Research suggests routinely skipping breakfast is associated with metabolic syndrome, including higher LDL cholesterol and triglycerides, and a higher risk of heart disease, says Beal.
“Regular breakfast eaters tend to have better overall health profiles,” says Beal.
However, what you eat for breakfast matters. It’s important to look for nutrients like protein and fiber — specifically soluble fiber, which dissolves in water into a gel that aids digestion.
“I call it ‘sticky fiber,’ because soluble fiber grabs the cholesterol in the gut and helps your body carry it out and excrete it,” says Beal. Over time, getting enough soluble fiber can lower LDL levels.
Remember, “consistency beats perfection,” says Beal. “You don’t lower cholesterol in one day with one perfect breakfast. It’s the pattern over weeks that matters.”
Oatmeal
Oats are a nutrition superstar. Many cardiologists agree — oatmeal is one of the best breakfasts for heart health.
Oats specifically contain a type of soluble fiber called beta glucan, which is known to help lower LDL cholesterol, Beal explains.
Oats have a number of other health benefits. As a whole grain, it’s a good source of complex carbohydrates, protein, vitamins, minerals and plant compounds. Oatmeal is rich in vitamin B1 (thiamin) and manganese, which play a role in blood cholesterol metabolism, per the AHA.
A bowl of steel-cut or rolled oatmeal can be jazzed up with even more nutrient-dense foods, such as antioxidant-rich berries, potassium-rich bananas and apricots, or vitamin C-packed apples and pineapple, says Popp.
“Other wins would be oatmeal topped ground flax, chia or walnuts … or try overnight oats with unsweetened soy milk, cinnamon and sliced apples.”
Other Healthy Cholesterol-Lowering Breakfasts
Avocado Toast
Another great cholesterol-lowering breakfast is avocado on whole-grain or whole-wheat toast, says Popp.
Avocados are an excellent cholesterol-lowering food. This creamy fruit is rich in healthy unsaturated fats, gut-healthy fiber, and plant sterols that can help bust LDL, the experts note.
Avocado is also a heart-healthy substitute for butter. “What you can replace for saturated fats at breakfast also helps improve your cholesterol,” says Beal.
Eating two or more servings of avocado per week is linked with a lower risk of cardiovascular disease, according to a 2022 American Heart Association study.
Top your avocado toast with fresh tomatoes, radishes or arugula for a boost of nutrients. If you want more protein, add a poached egg or omega 3-rich smoked salmon, says Beal.
Greek Yogurt With Berries and Nuts
Greek yogurt is another heart-healthy breakfast superfood, the experts note. “It’s an easy win for cholesterol,” says Beal.
Unsweetened, low-fat greek yogurt is some of the healthiest yogurt you can eat, TODAY.com reported previously.
It’s packed with protein, which helps keep you feeling full and satiated, Popp adds. Greek yogurt is also rich in probiotics, boosting the good bacteria in our gut, which may help lower cholesterol and triglycerides, research suggests.
Create a yogurt parfait with berries, almonds and walnuts, which provide additional healthy unsaturated fats.
Egg White Veggie Scramble
Eggs get a bad rap when it comes to cholesterol due to their yolks. However, recent research suggests eating eggs regularly is not associated with higher levels of cholesterol or a greater cardiovascular disease risk, TODAY.com reported previously.
“Someone with high cholesterol does not need to completely cut out eggs,” says Popp, but moderation is key.
Eggs contain protein, essential nutrients, healthy fats and antioxidants, and vitamin D, according to Natalie Rizzo, registered dietitian and TODAY nutrition editor. Plus, egg whites are virtually cholesterol-free and make a great low-fat alternative.
If you still want the flavor and other nutrients of the yolk, opt for half eggs and half egg whites in your scramble, Popp adds.
Beal recommends cooking eggs with heart-healthy extra virgin olive oil instead of butter.
Add veggies to your scramble for a boost of fiber, vitamins and minerals, says Beal. Popular choices include broccoli, spinach, kale, bell peppers and mushrooms. Adding legumes like black beans can make for a higher-protein, more filling breakfast.
Worst Breakfasts for Cholesterol
Many popular breakfasts foods in America are not so great for heart health.
If you’re looking to lower your cholesterol, avoid foods high in dietary cholesterol and saturated or trans fats, which can raise LDL, per the AHA.
“Stay away from the processed meats like bacon and breakfast sausage. Those are very bad for you,” says Popp. Try to limit other foods high in saturated fats like full-fat cheese, butter and cream.
Fried foods like hash browns and donuts can also raise bad cholesterol, and try to avoid sugary cereal and drinks.