Diabetes blood sugar dips can alert your body that it needs something healthy to eat, but with silent conditions like high cholesterol, eating well may not always be at the forefront of the mind. According to theCenters for Disease Control and Prevention, close to 94 million American adults have high cholesterol, and many manage it with medication and healthy lifestyle changes, including eatingcholesterol-lowering meals. Improving your cholFesterol levels can help stop the progression of atherosclerosis, a condition in which cholesterol plaques build up in the arteries, hindering healthy blood flow.
You might wonder if oatmeal is the top breakfast pick for high cholesterol. Guess again! Thoughoats have plenty of benefitsto cholesterol levels and heart health in general, it may be time for a change from your regular bowl of oatmeal. Read on to find out the No. 1 breakfast choice for people with high cholesterol.
Low Cholesterol Diet Plan for Beginners
Why Breakfast Matters with High Cholesterol
It’s estimated that nearly one-quarter of Americans skip breakfast some days, per a 2019 publication in theJournal of the American College of Cardiology. Studies have shown thatmeal skippingcan lead to unwanted outcomes, such as a dip in energy levels, anxiety and losing touch with your body’s hunger and fullness cues. But did you know that avoiding your morning meal may impact your heart health? For people with high cholesterol, missing breakfast could make matters worse and raise LDL cholesterol (known as “bad cholesterol”) and total cholesterol, according to a 2020 study published inObesityand a 2021 study published inNutrition. Furthermore, the 2019 publication found that skipping breakfast can also increase the risk of mortality from cardiovascular disease. So, to help lower cholesterol, it helps to nourish yourself with a fiber-rich heart-healthy breakfast that can keep you full and energized at the start of your day when you need it the most.
6 Easy Ways to Lower Cholesterol Naturally
The Best Breakfast for High Cholesterol
A dietitian’s favorite breakfast to recommend for people with high cholesterol is quinoa breakfast bowls. Quinoa is a whole grain you can cook on your stovetop and have ready in 15 minutes. You can make quinoa ahead of time, so on busy mornings, it’s ready-made and easy to pull from the fridge. Quinoa earns much respect for its versatility, since you can use it to whip up a savory breakfast bowl with eggs, chives and Canadian bacon or a sweeter dish like ourCinnamon-Quinoa Breakfast Bowl. Generally, the grain is famed for being a complete protein because it offers all nine essential amino acids; however, it’s also brimming with complex carbohydrates likefiber, an essential nutrient in cholesterol-lowering.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Health Benefits of Our Cinnamon-Quinoa Breakfast Bowl
Let’s dive into the nitty-gritty details of why this is the best breakfast for people with high cholesterol—and those without it.
Packed with Plant Protein
Protein is amust-have componentof any healthy meal, especially at breakfast, to keep you satisfied at the beginning of your day when you need sustained energy and focus. This recipe offers 12 grams of protein per serving from quinoa, almond butter and sliced almonds.
A 2021 study published in theInternational Journal of Epidemiologysuggests that swapping out animal-protein sources for proteins from nuts, whole grains, seeds and beans at least once per week may prevent cardiovascular diseases and premature death.
Another study, published in theJournal of American Heart Associationin 2017, discovered that substituting plant protein for animal protein reduced LDL cholesterol, non-HDL cholesterol and apolipoprotein B, which are markers of heart disease.
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, according to theWhole Grains Council, it maintains its fiber and other essential nutrients.
Offers Heart-Healthy Fats
Saturated fats are known to increase the risk of high LDL cholesterol levels and low 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. According to theAmerican Heart Association, monounsaturated fats are friends to your health because they lower LDL cholesterol levels, which helps thwart stroke and heart disease risks.
Other High-Cholesterol Management Tips
The Bottom Line
To make your A.M. 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.
23 Healthy Breakfast Recipes to Help Lower Cholesterol
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