Introduction
If you’re looking to lower your cholesterol levels, you may want to pay attention to your breakfast habits. According to dietitian, the #1 worst breakfast habit for high cholesterol is eating the wrong foods. Eating the wrong foods can lead to an increase in cholesterol levels, which can put you at risk for heart disease and stroke. Eating the right foods, however, can help you maintain healthy cholesterol levels. In this article, we’ll discuss the #1 worst breakfast habit for high cholesterol and provide some tips on what to eat instead.
The #1 Worst Breakfast Habit for High Cholesterol, Says Dietitian — Eat This Not That
If you’re looking to lower your cholesterol levels, you may want to pay attention to your breakfast habits. According to dietitian and nutritionist, the worst breakfast habit for high cholesterol is eating a high-fat breakfast. Eating a high-fat breakfast can raise your cholesterol levels and increase your risk of heart disease.
Instead of eating a high-fat breakfast, dietitians recommend eating a breakfast that is high in fiber and low in saturated fat. Eating a breakfast that is high in fiber can help lower your cholesterol levels and reduce your risk of heart disease. Foods that are high in fiber include oatmeal, whole grain breads, and fruits and vegetables.
In addition to eating a breakfast that is high in fiber and low in saturated fat, dietitians also recommend limiting your intake of processed foods. Processed foods are often high in saturated fat and can raise your cholesterol levels. Instead, opt for whole foods such as fruits, vegetables, and lean proteins.
Finally, dietitians recommend eating a breakfast that is rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your cholesterol levels and reduce your risk of heart disease. Foods that are rich in omega-3 fatty acids include salmon, tuna, walnuts, and flaxseed.
By following these tips, you can help lower your cholesterol levels and reduce your risk of heart disease. Eating a breakfast that is high in fiber, low in saturated fat, and rich in omega-3 fatty acids can help you maintain a healthy cholesterol level and reduce your risk of heart disease.
Almost 40% of American adults have high cholesterol, putting them at risk for conditions like heart disease and stroke. And while many of us have been told that breakfast is the most important meal of the day to avoid mid-morning tummy rumbling, eating a morning meal may also have a positive effect on cholesterol levels among certain populations.
But eating just anything for breakfast won’t cut it when you are trying to support healthy cholesterol levels. Sure, we can all assume that grabbing a donut and a cup of coffee or a bacon-covered croissant sandwich isn’t your best bet when you are running out the door when you are focused on your cholesterol levels. But among the brekkie choices out there, there is one breakfast habit that tops the list as one to limit if you have high cholesterol—and that is frequently eating a fast-food first meal.
Why eating fast food is the worst breakfast habit for high cholesterol
Over 35% of Americans eat fast food on a daily basis. And while snagging a McMuffin or a chicken biscuit is both convenient and satisfying, frequent consumption of fast-food items is linked to many unsavory health outcomes—many of which are related to heart health.
In fact, experts have stated that fast food consumption is a main risk factor for lower diet quality and higher calorie and fat intake. And frequent consumption of fast foods is linked to lipid and lipoprotein disorders, like elevated LDL cholesterol levels when compared with those who do not lean on fast food meals on a regular basis. Higher fast food consumption also increases the risk of cardiovascular disease. Data also shows that fast food eaters have lower HDL “good” cholesterol concentrations than those who do not frequent fast-food establishments.
Fast-food breakfast items are typically rich in saturated fat, refined carbohydrates, and ultra-processed meats—options that are not recommended on a cholesterol-lowering diet. Additionally, fast food generally has a high-energy-density large portion sizes, and, in some cases, unacceptably high levels of industrially-produced trans-fatty acids. Since eating too many trans-fatty acids may result in a rise in low-density lipoprotein (LDL) cholesterol levels, limiting fast food, and thus these fatty acids are recommended.
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Understandably, people want quick and convenient breakfast options, thanks to many of us living busy lifestyles and having limited time to cook a full breakfast. And while leaning on fast food in a pinch (like on a long road trip) will likely not wreak havoc on your cholesterol levels, making a habit of hitting the drive-through every day can cause some serious harm on your healthy cholesterol level goals.
Having some grab-and-go breakfast options that support healthy cholesterol levels can help you avoid fast food if you are a frequent visitor. Overnight oats, a fruit and yogurt parfait, and even a yummy smoothie made with pre-cut fruit and veggies can all be made in a jiffy and can actually help support healthy cholesterol levels. Bonus? You will likely feel more energized when you lean on these good-for-you foods too.
Lauren Manaker MS, RDN, LD, CLEC