Dietitian reveals the exact time to eat breakfast in order to lower your cholesterol

Dietitians and nutritionists have long touted the importance of starting the day with a nutritionally-rich breakfast full of fiber and protein. They now say that when someone chooses to eat their breakfast is crucial for controlling cholesterol.

Experts now recommend sitting down to a balanced breakfast within two hours of waking up to help manage cholesterol levels and protect the heart.

Starting the day with a balanced meal is key for cardiovascular wellness. Having breakfast soon after rising helps manage hunger, reducing the temptation for unhealthy snacks or large portions later.

Research supports making breakfast a non-negotiable daily habit. Studies show that skipping the morning meal is linked to higher levels of harmful LDL cholesterol.

Nearly 25 million Americans have high cholesterol, meaning a level that exceeds 240 milligrams per deciliter (mg/dL).

High cholesterol causes fatty deposits to build up in your arteries, narrowing them and restricting blood flow, which significantly raises one’s risk for serious events like heart attacks and strokes.

For extra cholesterol-lowering power, go for more plant-based foods in the morning, such as fruits, whole grains like oats, nuts and seeds.

These are packed with soluble fiber, which traps cholesterol in the gut and prevents it from entering your bloodstream.

Deborah Murphy, a registered dietitian, wrote in Eating Well: ‘When it comes to timing your breakfast for better cholesterol, the consensus is the earlier, the better.’

Veronica Rouse, a registered dietitian specializing in cardiovascular nutrition, added: ‘I recommend eating breakfast within two hours of waking to help manage cholesterol.’

Although the two-hour window isn't absolute, it is a useful target. Having breakfast soon after waking means the person is far less likely to miss it altogether. Rouse said this is crucial because skipping breakfast often leads to overeating and poor snack choices later on.

Eating breakfast on a daily basis has been linked to lower rates of obesity, because satiety reduces chances of overeating or craving unhealthy foods, reduced risk of heart disease, better blood sugar control and improved concentration.

Previous research has found links between skipping breakfast and higher ‘bad’ LDL cholesterol. A large study of 37,355 adults in China in 2021 found that skipping breakfast was specifically linked to a worse cholesterol profile.

Compared to regular breakfast eaters, those who skipped the meal had 10.6 percent higher fats in the blood, 5.5 percent higher total cholesterol, and 7.7 percent higher LDL cholesterol, while their ‘good’ HDL cholesterol was 2.4 percent lower.

Meanwhile, a 2023 analysis of studies about skipping breakfast and cardiovascular risk, researchers identified an average increase of 9.89 mg/dL in LDL cholesterol linked to skipping breakfast.

Lisa Andrews, a registered dietitian, said: ‘Fruit is often consumed at breakfast, which is a good source of vitamins, minerals, phytochemicals and fiber.

‘Whole-grain toast or cereal provides B vitamins, which may help lower homocysteine and risk for heart disease. Rolled oats are known to lower serum cholesterol as well.’

To maximize cholesterol reduction, Rouse recommends a plant-focused breakfast. Foods like fruits, vegetables, nuts, seeds, and whole grains are rich in soluble fiber, healthy fats, and plant sterols that actively lower cholesterol, while being naturally low in the saturated fats that raise it.

Avoid sugary breakfasts like doughnuts and pastries. While sugar's direct effect on cholesterol is debated, these foods are typically high in saturated fat, which is a known driver of high LDL cholesterol.

A regular morning workout is a powerful tool for improving cholesterol. It lowers LDL and boosts HDL. For optimal heart health, aim for at least 150 minutes of moderate activity, such as brisk walking or 75 minutes of vigorous activity, like running, each week.