In This ArticleView AllIn This ArticleHigh in FiberRich in ProbioticsPacked with ProteinOther Tips for Healthy Cholesterol
In This ArticleView All
View All
In This Article
High in Fiber
Rich in Probiotics
Packed with Protein
Other Tips for Healthy Cholesterol
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Photo:Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
Want to lower your cholesterol levels? Start your day with breakfast. Research has found that eating breakfast at least three days per week might benefit your heart and can help lower your cholesterol, too.To make sure the day doesn’t get away from you before you fuel up with a heart-healthy meal, experts recommend eating breakfastwithin two hours of wakingto help manage your cholesterol.
Of course,whatyou eat for breakfast matters too. Choosing a breakfast that is packed with protein can help you maintain consistent energy levels (and blood sugar) throughout the morning. Aim for a breakfast with at least 15 grams of protein as well as plenty of fiber—one nutrient that is especially helpful for managing high cholesterol. Wondering what breakfast checks all the boxes?Dietitians recommend theseApple Pie-Inspired Overnight Oats.
There are plenty of reasons that overnight oats recipes are so popular. They are easy to make, good for you, meal prep–friendly and the flavor variations are endless. Read on to find out why this overnight oat recipe is a top-pick for loweringhigh cholesterol levels.
They’re High in Fiber
Oats are well-known for containing a particular type of soluble fiber called beta-glucan, which research has found can significantly reduce cholesterol, according toLisa Andrews, M.Ed., RD, LD, founder of Sound Bites Nutrition, based in Cincinnati.Justhow muchoatmeal do you need to see any change in your cholesterol? The Food and Drug Administration recommends consuming 3 grams of beta-glucan daily for LDL cholesterol reduction; this amount can be found in about 1½ servings of oats (or ¾ cup of dry oats).
They Contain Probiotics for Gut Health
Adding Greek yogurt to your overnight oats is an easy way to score additional nutrients. “Yogurt contains probiotic bacteria, which have been found to lower cholesterol levels and the risk of cardiovascular disease” says Andrews. One study found that participants with mild-to-moderate high cholesterol saw improvements in their cholesterol levels after consuming just 1 cup of yogurt daily for four weeks.
They’re Packed with Lean Protein
For better cholesterol, experts suggest that you considerlowering your intake of saturated fats, which can be found in animal proteins like meats and full-fat dairy products. However,proteinis a crucial part of a heart-healthy eating pattern, so it’s important to include it while prioritizing sources that are lower in saturated fat. For example, swapping sausage or bacon at breakfast for foods like nonfat dairy, nuts and seeds can help you prioritize protein and your heart health in your first meal of the day.
Alongside the oats, the nonfat Greek yogurt and reduced-fat milk in this recipe help contribute 16 grams of protein per serving while containing just 2 grams of saturated fat, aligning with our nutrition parameters forhealthy cholesterol levels. Dietary fat is important for satiety, so make sure you are incorporating heart-healthy unsaturated fats—like plant-based oils, avocados, nuts and seeds—into your meals to give them even more staying power.
Other Strategies to Help Improve Cholesterol Levels
Making yourself a batch of these heart-healthy overnight oats is a solid strategy for supporting healthy cholesterol levels. Here are a few additional steps you can take to help improve your numbers:
The Bottom Line
Managing high cholesterol can feel intimidating at first, but there are plenty of simple steps you can take to bring your cholesterol down to a healthy range. For starters, making breakfast a regular habit can have many potential health benefits—including better cholesterol levels. Dietitians agree that thisApple Pie-Inspired Overnight Oatsrecipe offers the right combination of nutrients, including protein, fiber and probiotics to keep you feeling satisfied all morning while also keeping your cholesterol levels in check.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629Cicero AFG, Fogacci F, Veronesi M, et al.A randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health: The Beta-Glucan Effects on Lipid Profile, Glycemia and inTestinal Health (BELT) Study.Nutrients. 2020;12(3):686. doi:10.3390/nu12030686United States Food and Drug Administration.CFR - Code of Federal Regulations Title 21Pourrajab B, Fatahi S, Dehnad A, Kord Varkaneh H, Shidfar F.The impact of probiotic yogurt consumption on lipid profiles in subjects with mild to moderate hypercholesterolemia: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020;30(1):11-22. doi:10.1016/j.numecd.2019.10.001Deng C, Pan J, Zhu H, Chen Z-Y.Effect of gut microbiota on blood cholesterol: a review on mechanisms.Foods. 2023; 12(23):4308. doi:10.3390/foods12234308Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J.The impact of aerobic exercise on HDL quantity and quality: a narrative review.International Journal of Molecular Sciences. 2023; 24(5):4653. https://doi.org/10.3390/ijms24054653
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629Cicero AFG, Fogacci F, Veronesi M, et al.A randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health: The Beta-Glucan Effects on Lipid Profile, Glycemia and inTestinal Health (BELT) Study.Nutrients. 2020;12(3):686. doi:10.3390/nu12030686United States Food and Drug Administration.CFR - Code of Federal Regulations Title 21Pourrajab B, Fatahi S, Dehnad A, Kord Varkaneh H, Shidfar F.The impact of probiotic yogurt consumption on lipid profiles in subjects with mild to moderate hypercholesterolemia: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020;30(1):11-22. doi:10.1016/j.numecd.2019.10.001Deng C, Pan J, Zhu H, Chen Z-Y.Effect of gut microbiota on blood cholesterol: a review on mechanisms.Foods. 2023; 12(23):4308. doi:10.3390/foods12234308Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J.The impact of aerobic exercise on HDL quantity and quality: a narrative review.International Journal of Molecular Sciences. 2023; 24(5):4653. https://doi.org/10.3390/ijms24054653
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629Cicero AFG, Fogacci F, Veronesi M, et al.A randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health: The Beta-Glucan Effects on Lipid Profile, Glycemia and inTestinal Health (BELT) Study.Nutrients. 2020;12(3):686. doi:10.3390/nu12030686United States Food and Drug Administration.CFR - Code of Federal Regulations Title 21Pourrajab B, Fatahi S, Dehnad A, Kord Varkaneh H, Shidfar F.The impact of probiotic yogurt consumption on lipid profiles in subjects with mild to moderate hypercholesterolemia: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020;30(1):11-22. doi:10.1016/j.numecd.2019.10.001Deng C, Pan J, Zhu H, Chen Z-Y.Effect of gut microbiota on blood cholesterol: a review on mechanisms.Foods. 2023; 12(23):4308. doi:10.3390/foods12234308Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J.The impact of aerobic exercise on HDL quantity and quality: a narrative review.International Journal of Molecular Sciences. 2023; 24(5):4653. https://doi.org/10.3390/ijms24054653
Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629
Cicero AFG, Fogacci F, Veronesi M, et al.A randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health: The Beta-Glucan Effects on Lipid Profile, Glycemia and inTestinal Health (BELT) Study.Nutrients. 2020;12(3):686. doi:10.3390/nu12030686
United States Food and Drug Administration.CFR - Code of Federal Regulations Title 21
Pourrajab B, Fatahi S, Dehnad A, Kord Varkaneh H, Shidfar F.The impact of probiotic yogurt consumption on lipid profiles in subjects with mild to moderate hypercholesterolemia: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020;30(1):11-22. doi:10.1016/j.numecd.2019.10.001
Deng C, Pan J, Zhu H, Chen Z-Y.Effect of gut microbiota on blood cholesterol: a review on mechanisms.Foods. 2023; 12(23):4308. doi:10.3390/foods12234308
Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032
Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J.The impact of aerobic exercise on HDL quantity and quality: a narrative review.International Journal of Molecular Sciences. 2023; 24(5):4653. https://doi.org/10.3390/ijms24054653
