8 Breakfast Foods That Can Help Lower Cholesterol - Healthline

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Start Your Day Right: 6 Healthy Breakfast Ideas to Lower Your Cholesterol

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Stephanie Watson — Updated on February 24, 2025

Oatmeal
Egg white scramble
Orange juice
Smoothie
Smoked salmon
Bran muffins
Takeaway

Nothing prepares you for the day like a nutritious breakfast. Skipping breakfast may leave you feeling hungrier later in the day and may also adversely affect your cholesterol levels.

According to a 2020 review of seven studies that included adults, skipping breakfast may be associated with an increase in low-density lipoprotein (LDL) cholesterol.

LDL cholesterol, which is sometimes referred to as “bad” cholesterol, is associated with an increased risk of heart attack and stroke.

Skipping breakfast may affect younger people’s LDL cholesterol too. A 2019 review of research that looked at the outcomes of skipping breakfast in children and adolescents found that this practice may be associated with cardio-metabolic risk factors, including higher LDL cholesterol. However, additional research is still needed to support this conclusion.

The foods you choose for breakfast can go a long way toward lowering your LDL cholesterol and raising your high-density lipoprotein (HDL) cholesterol, also known as the “good” cholesterol.

Here are some of the best morning foods for improving your cholesterol numbers.

1. Oatmeal

A 44-gram serving of steel-cut oats has 4 grams of dietary fiber. Oatmeal contains soluble fiber, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body.

Opt for an unsweetened variety where you can add your own toppings. Topping your oatmeal with a sliced apple, pear, or some raspberries or strawberries can add a boost of fiber too.

Don’t have the time to cook a bowl of oats? Cold oat cereal works, too. Just avoid products high in added sugars. Adding a sliced banana or berries will also increase the fiber content of your cereal.

Overnight oats can be a great way to save time in the morning. Try this Banana Chia Overnight Oatmeal recipe.

2. Egg white scramble with spinach

If you’re watching your cholesterol levels but still looking for a nutrient-dense breakfast option, egg whites are cholesterol-free and packed with protein.

There’s mixed research on how dietary cholesterol affects blood cholesterol and, as a result, the risk of cardiovascular disease.

In the past, the Dietary Guidelines for Americans set a limit of three whole eggs per week. This recommendation was adjusted to 300 milligrams per day of dietary cholesterol in the 2020 to 2025 Dietary Guidelines for Americans.

Scramble a couple of egg whites and toss in a handful of spinach for fiber. Cook your eggs in olive or canola oil. These healthy oils may help improve your cholesterol numbers when used in place of animal-based fats, like butter.

3. Orange juice

Orange juice is an excellent source of vitamin C. Some brands add a nutritional boost by fortifying their juice with plant sterols and stanols. Adding 1.5 to 3 grams of sterols to your daily diet could lower your LDL cholesterol by 7.5% to 12%.

Keep in mind that orange juice does have added sugar, which you may want to limit. The benefits of vitamin C and the plant sterols and stanols may outweigh the added sugar for you.

If you’re not a fan of orange juice or prefer to avoid it, try one of the other fortified foods available. Food sources of plant sterols include:

vegetable oils, such as corn, sunflower, soybean, and olive
almonds
wheat germ and wheat bran
fruits, such as passion fruit and orange
vegetables, such as cauliflower

4. Whey protein smoothie

Whey protein is made from whey, the liquid in milk that’s removed when manufacturers make cheese.

Some studies suggest that whey protein supplements may help lower cholesterol, although results have been inconsistent. One 2016 meta-analysis of 13 studies found that the supplements lowered triglycerides, another type of fat in the blood.

A 2018 meta-analysis found that whey protein supplementation may lower cardiovascular risk factors, including LDL cholesterol, in people with overweight or obesity.

Make a nutritious morning smoothie by combining low fat yogurt, ice cubes, berries, and a scoop of whey protein. This sweet concoction is low in fat and high in nutrition. For a filling breakfast drink, you can add whey protein to our Blueberry Vanilla smoothie recipe.

5. Smoked salmon

Salmon is a great source of omega-3 fatty acids. These good fats can increase HDL (good) cholesterol and reduce the number of triglycerides circulating in the blood.

You can enjoy smoked salmon on top of a whole wheat bagel, in addition to other toppings such as tomato, capers, and sesame seeds.

Smoked salmon can also be a healthy addition to scrambled eggs along with other plant-based ingredients like mushrooms and spinach, or as a protein topping on a brunch salad.

6. Apple bran muffins

This fast breakfast combines two sources of fiber: apples and bran. Bran is the hard outer layer of grains such as wheat, oats, barley, corn, and rice. High in fiber, bran also contains iron, magnesium, phosphorus, and potassium.

According to a 2019 review of research, consuming whole grains such as bran may be associated with lower levels of LDL (bad) cholesterol.

If you’re using a muffin mix, you can increase its nutrient punch by using applesauce in place of oil.

The takeaway

Eating a healthy breakfast can help lower your LDL (bad) cholesterol by kick-starting your metabolism and stabilizing blood sugar levels throughout the day. A balanced meal rich in fiber, such as oats, whole grains, or fruits, can lower LDL cholesterol by binding to it and helping the body remove it.

Additionally, including heart-healthy fats like those found in nuts and vegetable oils can improve cholesterol profiles, making breakfast an important part of healthy cholesterol management.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

11 foods that lower cholesterol. (2024).https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Barreca D, et al. (2020). Almonds (prunus dulcis Mill. D. A. Webb): A source of nutrients and health-promoting compounds.https://www.mdpi.com/2072-6643/12/3/672
Barrett EM, et al. (2019). Whole grain, bran and cereal fibre consumption and CVD: A systematic review.https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/whole-grain-bran-and-cereal-fibre-consumption-and-cvd-a-systematic-review/1DE0D96FF9FF6D363AC1DE95E0CCB691
Bonnet JP, et al. (2020). Breakfast skipping, body composition, and cardiometabolic risk: A systematic review and meta-analysis of randomized trials.https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22791
Briggs MA, et al. (2017). Saturated fatty acids and cardiovascular disease: Replacements for saturated fat to reduce cardiovascular risk.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/
Cabral CE, et al. (2017). Phytosterols in the treatment of hypercholesterolemia and prevention of cardiovascular diseases.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729784/
Dietary guidelines for Americans 2020–2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Monzani A, et al. (2019). A systematic review of the association of skipping breakfast with weight and cardiometabolic risk factors in children and adolescents. What should we better investigate in the future?https://www.mdpi.com/2072-6643/11/2/387/htm
Soliman GA. (2018). Dietary cholesterol and the lack of evidence in cardiovascular disease.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/
Trautwein EA, et al. (2018). LDL-cholesterol lowering of plant sterols and stanols—which factors influence their efficacy?https://www.mdpi.com/2072-6643/10/9/1262/htm
U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central.http://fdc.nal.usda.gov/
Wirunsawanya K, et al. (2017). Whey protein supplementation improves body composition and cardiovascular risk factors in overweight and obese patients: A systematic review and meta-analysis.https://www.tandfonline.com/doi/abs/10.1080/07315724.2017.1344591
Zhang J-W, et al. (2016). Effect of whey protein on blood lipid profiles: A meta-analysis of randomized controlled trials.https://www.ncbi.nlm.nih.gov/pubmed/27026427

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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Stephanie Watson — Updated on February 24, 2025

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1. Oatmeal

2. Egg white scramble with spinach

3. Orange juice

4. Whey protein smoothie

5. Smoked salmon

6. Apple bran muffins

The takeaway

How we reviewed this article:

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