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 reviewTrusted Source 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.

A 44-gram serving of steel-cut oats has 4 gramsTrusted Source 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.

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 researchTrusted Source 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 AmericansTrusted Source.

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.

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

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-analysisTrusted Source 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.

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.

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 containsTrusted Source 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.

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.