Show your heart some love with a well-timed breakfast!

Reviewed by registered dietitian Karen Ansel, MS, RDN

We’ve all heard that breakfast is the most important meal of the day. While there’s some debate over whether it truly deserves this honor, it makes sense to maximize your first meal of the day. For people who want lower their cholesterol levels 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 American adults live with the disease. Fortunately, a heart-friendly diet can help you fight high cholesterol and thereby reduce your risk of heart disease.

Starting your day with a heart-healthy breakfast can go a long way in keeping your ticker in tip-top 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 it matter what time you eat breakfast? Is it better to eat right after waking up, or can you have a cup – or two – of coffee first? We asked dietitians for their opinions. Read on to find out when they recommend having that first meal of the day.

Related: These 7 Things Could Make You More Likely to Get Heart Disease, According to the American Heart Association

The best time to eat breakfast if you have high cholesterol

When it comes to timing your breakfast for better cholesterol levels, the general consensus is that the earlier, the better. “A balanced breakfast helps keep your day on track for heart health,” says Veronica Rouse RD, CDEdietitian specializing in cardiovascular nutrition. “I recommend eating breakfast within two hours of waking up to help manage cholesterol.”

Lisa Andrews, M.Ed., RD, LDregistered dietitian and founder of Sound Bites Nutrition agrees, pointing to research that links skipping breakfast to higher levels of harmful LDL cholesterol. While there may be some wiggle room from the 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 it once you rush out the door. Why is this important? “Many of my clients who skip breakfast often find themselves overeating later,” says Rouse. “Starting the day with a nutritious meal reduces hunger, reducing the likelihood of snacking on less healthy options later.”

Of course, not everyone has time to prepare breakfast. If you struggle to find time to prepare a meal in the morning, these heart-healthy make-ahead breakfasts can help fuel your day.

Related: What happens to your body when you skip breakfast

The benefits of breakfast

There are many benefits to incorporating a healthy breakfast into your morning routine. Not only does it help start your day with nutrients. Eating a nutritious breakfast regularly can reduce your risk of diabetes, high blood pressure, obesity, heart disease, stroke and more.

How, exactly, does a healthy breakfast improve heart health and lower cholesterol? “Fruit is often eaten for breakfast, which is a good source of vitamins, minerals, phytochemicals and fiber,” says Andrews. “Whole grain toast or cereal provides B vitamins, which may help reduce homocysteine ​​and the risk of heart disease. Oatmeal is also known to reduce serum cholesterol.

For added cholesterol-lowering power, Rouse suggests eating more plant-based foods in the morning. Fruits, vegetables, nuts, seeds and whole grains provide nutrients like soluble fiber, unsaturated fats, plant sterols and plant proteins, which are particularly beneficial for high cholesterol, she says. These foods are also often low in saturated fat, which is linked to higher LDL cholesterol levels.

At the same time, you will need to avoid foods high in sugar such as donuts, pastries, etc. While it’s unclear whether their sugar actually raises cholesterol, they often travel with saturated fats that raise cholesterol.

If you could use some cholesterol-lowering breakfast ideas, try this hearty Cinnamon Quinoa Breakfast Bowl. It’s a great way to add variety to your breakfast routine and is packed with cholesterol-lowering oats. Or, for a savory option, make this Sweet potato, corn and black bean hashwhich provides 15 grams of fiber per serving.

Other Tips for Managing High Cholesterol

In addition to a balanced, fiber-rich breakfast, these strategies can also help you control your cholesterol levels:

• Eat more dietary fiber: All fiber is good for you, but soluble fiberin particular, is particularly important for heart health. This is because soluble fiber helps trap cholesterol in the intestine, preventing its absorption into the bloodstream. Good sources of soluble fiber include oats, barley, beans and legumes, avocados, apples, pears, and flax and chia seeds.

• Limit added sugars: Consuming too much added sugar from soda, sugary coffee drinks, and desserts can increase harmful LDL cholesterol and reduce beneficial HDL cholesterol. The American Heart Association recommends limiting added sugars to about 6 teaspoons per day for women and 9 teaspoons for men.

• Move more: Ading exercise in your daily routine can help lower LDL and increase HDL cholesterol. Aim for at least 150 minutes of moderate physical activity – or 75 minutes of vigorous physical activity – per week. If you’re having trouble staying consistent, find an exercise that you really enjoy. You will be more likely to stick with it! Brisk walking, jogging, running, cycling, swimming, and muscle-strengthening exercises are all good for your heart.

The essentials

The earlier you eat breakfast, the better your cholesterol levels and overall heart health will be. So try to eat breakfast within two hours of waking up. You’ll be much less likely to miss it. And you’ll enjoy other benefits, like fewer cravings, happier moods, and more energy. Start your day with breakfast foods high in fiber, healthy fats and protein, but low in added sugars. Not only will you keep your ticker on top of its game, you’ll set yourself up to make healthier choices throughout the day!