What you eat in the morning can influence your cholesterol levels more than you might think. Some common breakfast habits, especially those high in added sugars and saturated fat, can push LDL (“bad”) cholesterol higher over time. Here are six breakfast mistakes that may be working against your heart, plus simple ways to fix them.
Skipping breakfast may seem like a simple way to cut calories, but it can work against heart health. One study found that people who skipped breakfast lost weight in the short term but had higher total cholesterol.
“Cholesterol synthesis in the liver follows a circadian rhythm and tends to peak in the early morning,” Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian, told Health. “Breakfast acts as a timing signal that helps regulate this process. Routinely skipping this meal may disrupt clock genes and lipid metabolism, favoring higher circulating LDL over time.”
Waiting too long to eat can also leave you overly hungry, making it more likely you’ll reach for convenient, high-fat foods later.
How to fix it: If you’re not hungry in the morning, it may be because you’re eating more later in the day. To build a regular breakfast routine, start small and be consistent.
Sweet cereals, pastries, and muffins are often made with refined grains and added sugar. When you eat too much sugar, your body uses some of the glucose for immediate energy and stores some as glycogen in the liver and muscles. When intake exceeds what the body needs, excess glucose is converted into fat and stored as triglycerides.
Over time, this can raise triglyceride levels and contribute to fat buildup in the liver and body. “The breakfasts that can negatively affect LDL cholesterol are the ones high in refined sugars but lacking protein and fiber,” Kristen Carli, MS, RD, dietitian at WOWMD, told Health. “Think sugary cereal, pastries, white toast, or bagels.”
How to fix it: Choose options that provide fiber and protein, like oatmeal with nuts and berries, or high-fiber cereal with milk or yogurt. “If you’re really into the convenience of cereal in the morning, consider the rule of 10: Find a cereal that has at least 10 grams of fiber per serving and less than 10 grams of added sugar,” Lisa Moskovitz, RD, founder of The NY Nutrition Group, told Health.
Refined carbohydrates such as white bread, pancakes, and bagels digest quickly and lack fiber. When eaten in large amounts or on their own, they may cause blood sugar spikes that can negatively affect cholesterol over time.
“Refined carbohydrates and added sugars are rapidly absorbed, causing spikes in blood sugar and insulin,” explained Routhenstein. “Over time, this can raise triglycerides, lower HDL, and promote more atherogenic (artery-clogging) LDL particles.”
How to fix it: Aim for whole grains more often. If you’re having refined carbs, keep portions moderate and add protein or fiber to make the meal more balanced. For example, have eggs or Greek yogurt with pancakes, or spread almond butter on bread or bagels.
Moskovitz advised limiting bacon, sausage, and other processed meats because they are high in saturated fat, which directly increases LDL cholesterol. Processed meats are also high in sodium, which can increase fluid retention and raise blood pressure.
How to fix it: Try heart-healthier protein choices, including eggs or egg whites, smoked salmon, nuts and seeds, and low-fat Greek yogurt.
Flavored coffee drinks, sweetened lattes, and breakfast smoothies can contain large amounts of added sugar and saturated fat. Diets high in added sugar have been shown to raise triglycerides and lower HDL (“good”) cholesterol.
Even seemingly healthier options like apple juice can add up quickly in sugar. While 100% fruit juice does provide vitamins, it contains concentrated, fast-absorbing carbohydrates that can raise blood sugar quickly.
How to fix it: Choose brewed or filtered coffee, use low-fat milk or unsweetened plant milk, flavor drinks with cinnamon or vanilla instead of syrup, etc.
Meals low in fiber and healthy fats miss key nutrients that support cholesterol control. Just 5 to 10 grams of soluble fiber daily, found in foods like oats, beans, and apples, can lower total and LDL cholesterol by about 5 to 11 points.
“The combo of fiber, healthy fats, and lean protein is optimal for balancing blood sugar and protecting your heart,” said Moskovitz. “Fiber and unsaturated fats directly help lower LDL, while lean protein reduces intake of saturated fats.”
Fiber helps remove cholesterol from the digestive tract, while healthy fats support HDL cholesterol and reduce inflammation.
How to fit it: Add fiber and healthy fats to your breakfast. For example, add avocado to whole-grain toast with eggs, add chia or flaxseeds to Greek yogurt, or add nuts or nut butter to oatmeal and toast.
