Show your heart some love with a well-timed breakfast!
We’ve all heard that breakfast is the most important meal of the day. While there’s some debate about whether it’s really worthy of that honor, it does make sense to optimize your first meal of the day. For people who want to lower their cholesterol and improve their heart health, breakfast is a great place to start.
You may not be able to see or feel it, but high cholesterol increases your risk of heart disease and stroke. And nearly 25 million U.S. adults are living with this condition.1 Luckily, a heart-friendly diet can help you tackle high cholesterol and reduce your risk of heart disease in the process.
Starting your day with a heart-healthy breakfast can go a long way in keeping your ticker in top shape. In fact, research has found that people who eat breakfast at least three times a week have a significantly lower risk of heart disease.
So, does it matter what time you have breakfast? Is it better to eat right after you wake up, or can you have a cup—or two—of coffee first? We asked dietitians to weigh in. Read on to find out when they recommend eating that first meal of the day.
When it comes to timing your breakfast for better cholesterol, the general consensus is the earlier, the better. “A balanced breakfast keeps your day on track for heart health,” says Veronica Rouse, RD, CDE, a dietitian specializing in cardiovascular nutrition. “I recommend eating breakfast within two hours of waking to help manage cholesterol.”
Lisa Andrews, M.Ed., RD, LD, a dietitian and founder of Sound Bites Nutrition, agrees, pointing to research that links skipping breakfast with higher levels of harmful LDL cholesterol. While there may be some wiggle room to the two-hour window, it’s a good rule of thumb to follow. The sooner you enjoy your breakfast in the a.m., the less likely you are to skip it once you rush out the door. Why does that matter? “Many of my clients who skip breakfast often find themselves overeating later,” says Rouse. “Starting the day with a nutritious meal curbs hunger, reducing the likelihood of snacking on less-healthy options later on.”
Of course, not everyone has time to cook breakfast. If you struggle to find the time to put together a morning meal, these heart-healthy make-ahead breakfasts can help fuel your day.
Especially if you have high cholesterol, eating breakfast at the right time can get your metabolism going for the day and balance out blood sugar and energy for the day.
Optimal Time to Eat Breakfast
For most people with high cholesterol, it is best to eat breakfast within one to two hours of waking up. This timing helps kick-start your metabolism early, which allows your body to process foods more efficiently, thereby reducing cholesterol production. Here are some reasons why timing is everything:
Prevents Mid-Morning Snacking: Eating an early breakfast can help you avoid overeating later in the day when you may consume high-cholesterol snacks.
Supports Heart Health: Studies have concluded that eating more during the daytime can improve markers of heart health, while consuming food later can interfere with your circadian rhythm, thereby affecting lipid levels.
Improves Insulin Sensitivity: Early breakfast contributes to improved insulin sensitivity, thus playing a role in cholesterol management and the reduction of risks associated with cardiovascular diseases.
What to Include in Your Breakfast
Timing is but half the battle. The actual contents of your breakfast need to be rich in fiber, healthy fats, and lean proteins. Some perfect examples would be:
A. Oats: These are high in soluble fiber, which helps lower LDL cholesterol.
B. Fruits: Berries, apples, and bananas boast fiber and antioxidants.
C. Nuts: Almonds and walnuts contain healthy fats thought to benefit heart health.
Greek Yogurt: It’s a good source of protein, but one should always consume low-fat ones because it is often a source of cholesterol.
Avoid Having Breakfast Very Late
Late-day breakfast tends to move your noon and evening meals to late in the day when your metabolism slows, causing blood sugar and cholesterol to rise.