Nutrition experts say that the timing of breakfast plays a pivotal role in controlling cholesterol levels and protecting heart health.
Experts recommend eating a balanced breakfast within two hours of waking up, as this has a positive effect on regulating appetite and reducing the likelihood of overeating or resorting to unhealthy snacks later in the day—helping protect the heart and support lower cholesterol levels.
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Regular breakfast consumption is considered a key element in supporting cardiovascular health. This early meal helps control hunger and improve metabolism, while numerous studies indicate that skipping breakfast is associated with higher levels of harmful LDL cholesterol and a decline in heart health over the long term.
Research supports making breakfast a consistent daily habit. A large study conducted in China involving 37,355 adults found that people who skipped breakfast recorded higher blood lipid levels, including a 10.6% increase in blood fats, a 5.5% rise in total cholesterol, and a 7.7% increase in LDL cholesterol, alongside a 2.4% decrease in good HDL cholesterol.
A meta-analysis also concluded that there is an average increase of 9.89 mg/dL in LDL cholesterol levels among those who regularly skip breakfast. In this context, nutritionist Deborah Murphy emphasized that “scientific consensus indicates that eating breakfast earlier is the best option for improving cholesterol levels.”
According to nutrition experts, the benefits of regular breakfast extend beyond lowering cholesterol to include reduced obesity rates, better blood sugar control, enhanced mental focus, and a lower risk of heart disease.
For optimal results, experts advise focusing on a plant-rich breakfast that includes fruits, vegetables, and whole grains such as oats, in addition to nuts and seeds. These foods are rich in soluble fiber, which binds cholesterol in the intestines and prevents its absorption into the bloodstream.
Nutritionist Lisa Andrews also noted that fruit is a common and important component of breakfast, as it provides vitamins, minerals, and beneficial plant compounds. Whole grains and B vitamins contribute to reducing the risk of heart disease, with oats in particular known for their effective role in lowering cholesterol.
Conversely, experts warn against sugar-rich breakfast foods such as cakes and pastries, which often contain high levels of saturated fats known to raise LDL cholesterol levels.
Specialists further stress that regular physical activity—especially in the morning—provides additional support for heart health, helping to lower LDL cholesterol and raise HDL cholesterol. To maintain optimal heart health, it is recommended to engage in at least 150 minutes of moderate physical activity per week, or 75 minutes of vigorous activity. (Daily Mail)
