We’ve all heard that breakfast is the most important meal of the day. While there’s some debate as to whether it really deserves that title, it makes sense to make the first meal of the day as good as possible. For those looking to lower their cholesterol and improve their heart health, breakfast is a great place to start. Starting your day with a heart-healthy breakfast can go a long way toward keeping your heart in good shape. In fact, research has shown that people who eat breakfast at least three times a week have a significantly lower risk of heart disease.
So does when you eat breakfast matter? Is it better to eat it right after waking up, or can you have a cup or two of coffee first? We asked nutritionists for their thoughts. Read on to find out when they recommend having your first meal of the เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง day.
The Best Time to Eat Breakfast If You Have High Cholesterol
When it comes to breakfast times for better cholesterol, the general consensus is that the earlier in the day, the better. “A well-balanced breakfast gets your day on track for heart health,” says Veronica Rouse, RD, CDE, a registered dietitian and cardiovascular nutrition expert. “I recommend eating breakfast within two hours of waking up to help manage your cholesterol,”
agrees Lisa Andrews, M.Ed., RD, LD, a registered dietitian and founder of Sound Bites Nutrition, citing research linking skipping breakfast to higher levels of harmful LDL cholesterol. While there may be some room for that two-hour window, it’s a good rule of thumb to follow. The earlier you eat breakfast in the morning, the less likely you are to skip breakfast when you’re rushing out the door. Why is this important? “Many clients who skip breakfast often find themselves overeating later in the day,” says Rouse. “Starting the day with a nutritious meal helps reduce hunger, reducing the chances of unhealthy snacks later in the day.”
Of course, not everyone has time to make breakfast. If you’re having trouble finding time to prepare breakfast, these make-ahead, heart-healthy breakfasts can help fuel your day.
Benefits of Breakfast
There are many benefits to incorporating a healthy breakfast into your morning routine. Not only does it help you start your day with nutrients. But eating a nutritious breakfast regularly can also help reduce your risk of diabetes. High blood pressure, obesity, heart disease, stroke, and more.
How can a healthy breakfast improve heart health and lower cholesterol? “Fruit is often eaten at breakfast and is a good source of vitamins, minerals, phytochemicals, and fiber,” says Andrews. “Whole-grain bread or cereal provides B vitamins, which may help lower homocysteine and the risk of heart disease. Oatmeal is also known to lower blood cholesterol.”
For extra cholesterol-lowering power, Rouse recommends choosing more plant-based foods in the morning. Vegetables, fruits, nuts, seeds, and whole grains provide nutrients like soluble fiber, unsaturated fats, plant sterols, and plant protein, which are especially helpful for high cholesterol, she says. These foods are also often low in saturated fat, which has been linked to higher LDL cholesterol.
At the same time, you’ll want to avoid foods high in sugar, such as donuts, pastries, and the like. While it’s unclear whether their sugar actually raises cholesterol, they often come with cholesterol-raising saturated fats.
If you’re looking for a cholesterol-lowering breakfast idea, try our Pumpkin-Date Overnight Oats for a great meal prep option that’s packed with our #1 cholesterol-lowering food. Or, for a savory option, try our Sweet Potato, Corn, and Black Bean Hash, which provide a whopping 15 grams of fiber per serving.