25 Low-Cholesterol Breakfasts | Taste of Home

Did you know that people who regularly skip breakfast tend to have higher levels of LDL cholesterol? Get reacquainted with the most important meal of the day with these low-cholesterol breakfasts.

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The most important meal of the day just took on a whole new meaning. Research shows that people who regularly skip breakfast tend to have higher levels of low-density lipoprotein (LDL), known as the bad cholesterol. This type of cholesterol circulates in your bloodstream and binds with other factors to stick to the walls of your blood vessels. This eventually starts to narrow the vessels, putting you at increased risk for cardiovascular conditions like heart disease and stroke.

For healthy and tasty low-cholesterol breakfasts, start with fresh fruit or veggies. Cholesterol is found in animal products like meat, cheese and eggs. A diet rich in saturated fat causes your body to create more cholesterol, so keep the bacon and sausage to a minimum. Here’s how much dietary cholesterol is recommended daily.

Opt for breakfast ingredients that are rich in fiber, such as oatmeal and fruit. Fiber can help your body remove LDL cholesterol and increase high-density lipoprotein (HDL), also known as the good type of cholesterol. HDL works by removing LDL from the blood vessels and taking it to the liver to be excreted by the body.

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Nutrition Facts

1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.

This quick and easy breakfast starts with a berry smoothie as the base. Fresh fruit and nonfat milk keep the bowl a low-cholesterol meal. For more flavor, top your bowl with sliced bananas, homemade granola and a little peanut butter for some serious staying power.

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Nutrition Facts
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.

If you’re looking to branch out from your daily oatmeal habit, spice things up with a breakfast quinoa bowl. Quinoa is rich in fiber and protein to keep you full all morning long. It’s then topped with chopped nuts and seeds to give your body healthy fats to up your HDL level.

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Nutrition Facts
3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.

Oatmeal is rich in fiber, which helps to lower cholesterol, especially LDL. This bowl gets an extra dose of fiber from the peaches and sliced almonds too. Try adding a fresh smoothie on the side for an even more delicious fruity flavor.

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Nutrition Facts
1 serving: 701 calories, 38g fat (16g saturated fat), 339mg cholesterol, 390mg sodium, 80g carbohydrate (61g sugars, 4g fiber), 15g protein.

French toast is a healthy breakfast? Yes, with a few easy tweaks this decadent favorite can be a low-cholesterol go-to. Pears are rich in fiber to lower your bad cholesterol. Try substituting whole wheat bread for more fiber and nutrients.

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Nutrition Facts
1 serving: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.

Overslept and no time for a healthy breakfast? This one comes together in seconds and is as delicious as it is healthy. Nonfat yogurt cuts down on saturated fat, and the fruit and granola add fiber. Try topping with a sprinkling of chia seeds to boost your healthy cholesterol.

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Nutrition Facts
3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.

There’s nothing better than waking up to the smell of breakfast already made. Toss your low-cholesterol ingredients like oatmeal, almond milk and dried cherries into the slow cooker the night before and ease into your day with this creamy bowl. Top with sliced almonds for a serving of healthy fats.

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Nutrition Facts
2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch.

These vegan pancakes are made from whole wheat pancake mix, mashed banana, oats and walnuts. They are high in fiber and healthy fats. Try serving with a side of fresh berries or a nonfat yogurt parfait.

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Nutrition Facts
1 mini quiche: 31 calories, 2g fat (0 saturated fat), 12mg cholesterol, 32mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 1g protein.

Think you have to avoid eggs if you want a low-cholesterol breakfast? These garlic-herb mini quiches are perfectly portioned and only contain two eggs in the entire recipe. Serve with a side of fresh fruit and roasted asparagus.

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Nutrition Facts
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.

For a tasty breakfast that will power you through the day, try this loaded smoothie bowl. It’s sweetened with fruit juice and packed with fiber-rich ingredients like spinach, strawberries and blueberries. It also contains ground flaxseed, which you won’t taste, but will boost your HDL level.

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A fun twist on oatmeal, these healthy pancakes pack the fiber with whole wheat flour, oats and chopped nuts. Top with fresh berries, melted nut butter or homemade strawberry syrup if you’re feeling fancy.

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Nutrition Facts
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.

With just the right amount of sweetness, these yogurt and honey fruit cups are a light and refreshing breakfast that will satisfy your morning hunger. Opt for nonfat yogurt to cut down on saturated fat and use your favorite fruit.

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When you need a hearty, stick-to-your-ribs breakfast that won’t up your cholesterol level, whip up a pan of chicken and asparagus crepes. The filling is rich and savory with fresh asparagus, onions and mushrooms. Shredded chicken breast is a more cholesterol-friendly option than other breakfast meats.

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Nutrition Facts
1 cookie: 212 calories, 6g fat (1g saturated fat), 0 cholesterol, 186mg sodium, 38g carbohydrate (25g sugars, 4g fiber), 5g protein.

Cookies for breakfast? It’s now a reality with these banana oat breakfast cookies. They are crisp and chewy with just the right amount of sweetness. They’re also quick to prepare and freeze well. The oats, whole wheat flour and raisins add healthy fiber, and the chunky peanut butter and honey bring the flavor.

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Nutrition Facts
1 slice: 138 calories, 4g fat (1g saturated fat), 6mg cholesterol, 484mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable.

You don’t have to give up eggs when sticking to a low-cholesterol diet. This recipe keeps the cholesterol and saturated fat down by using egg substitute and low-fat cottage cheese to get that creamy texture. Fresh veggies and spices brighten up this dish while adding nutrients. Pair with a fruit smoothie for a well-rounded meal.

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Nutrition Facts
1 each: 117 calories, 2g fat (0 saturated fat), 1mg cholesterol, 420mg sodium, 21g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

If you need an easy, delicious weekend breakfast, add apple pancakes to your rotation. They’re quick and easy with a reduced-fat baking mix. Adding grated apple slices gives this dish serious flavor and a hit of fiber as well. Top with nonfat vanilla Greek yogurt for a healthy take on apple pie a la mode.

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Nutrition Facts
1 parfait: 277 calories, 4g fat (1g saturated fat), 3mg cholesterol, 52mg sodium, 60g carbohydrate (48g sugars, 6g fiber), 5g protein.

These breakfast parfaits up the ante with fresh ingredients that go way beyond berries and cereal. Juicy pineapple adds tons of sweetness naturally. Raisins and almonds add fiber, and the nuts provide healthy fats to boost HDL. Serve with a soy latte for a leisurely meal or breakfast on the go.

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Nutrition Facts
1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.

Need a simple, impressive dish to bring to brunch? Breakfast banana splits fit the bill. They’re naturally sweetened with blueberries, grapes, kiwi and strawberries. Granola and nuts add fiber to cut the cholesterol. Top with maraschino cherries for a fun touch.

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Cherry-granola french toast sticks are soft on the inside and crunchy on the outside. Start with store-bought french toast sticks to keep things easy, then sliced bananas, granola and homemade syrup. Serve with turkey bacon for a salty bite of lean protein that keeps cholesterol down.

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Nutrition Facts
2 each: 274 calories, 7g fat (1g saturated fat), 3mg cholesterol, 505mg sodium, 44g carbohydrate (16g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 fruit, 1 fat.

Oats and egg substitute keep these rich pancakes cholesterol-friendly. Try topping them with some fresh strawberries, homemade granola and a dollop of nonfat yogurt.

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Nutrition Facts
1 cup: 268 calories, 5g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 49g carbohydrate (18g sugars, 6g fiber), 10g protein.

Pumpkin pie oatmeal is the perfect warm dish for a crisp autumn morning. The oats and pumpkin are rich in fiber to boost your HDL and flush out LDL. Then add pumpkin pie spice, pumpkin seeds and dried cranberries to make it truly special.

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Nutrition Facts
1 cup: 361 calories, 10g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 65g carbohydrate (24g sugars, 7g fiber), 9g protein.

Autumn power porridge is like your first pumpkin spice latte of the season in a bowl. Steel-cut oats and quinoa are both incredibly high in fiber to help your body get rid of LDL cholesterol. The walnut topping boosts HDL while giving your porridge a tasty crunch. Serve with a skim latte and ease into the day.

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Nutrition Facts
1 serving: 265 calories, 12g fat (5g saturated fat), 204mg cholesterol, 1058mg sodium, 17g carbohydrate (7g sugars, 1g fiber), 20g protein.

These brunch-style portobello mushrooms are hearty, delicious and have the perfect portions of eggs and bacon baked right in. The mushrooms are rich in fiber and nutrients, and the gouda cheese adds serious flavor and warmth. Whip up one for yourself or a whole pan-full for a crowd.

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Nutrition Facts
3/4 cup: 267 calories, 7g fat (1g saturated fat), 6mg cholesterol, 35mg sodium, 51g carbohydrate (26g sugars, 10g fiber), 7g protein.

Like a slice of pie without all the work, this pear-blueberry granola dish bakes in the slow cooker. Pears and blueberries are both rich in fiber, and granola helps to boost HDL as well. Top with cool nonfat vanilla yogurt or stir in some almond milk for a creamier consistency.

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Nutrition Facts
1/2 cup: 121 calories, 2g fat (1g saturated fat), 7mg cholesterol, 86mg sodium, 20g carbohydrate (18g sugars, 0 fiber), 7g protein. Diabetic Exchanges: 1 reduced-fat milk, 1/2 fruit.

Treat yourself to a vacation in a glass with this tangy tropical yogurt. Reduced-fat yogurt cuts saturated fat in the dish, and it’s naturally sweetened with crushed pineapple and a bit of sugar. Keep the island vibes going with a side of lean green smoothie.

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Nutrition Facts
2 waffles with 1/4 cup compote: 251 calories, 4g fat (1g saturated fat), 2mg cholesterol, 324mg sodium, 47g carbohydrate (16g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2-1/2 starch, 1/2 fruit, 1/2 fat.

You won’t believe how good these waffles are for you. They sneak in fiber-rich whole wheat flour and flaxseed in the batter and are then topped with a sweet mixture of peaches, blueberries and strawberries. Add a side of nonfat yogurt and tea for a weekend-worthy brunch any day of the week.

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Originally Published: August 19, 2021

Carrie Madormo, RN

Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn’t hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.

Loaded Quinoa Breakfast Bowl Recipe: How to Make It

Total Time

Prep: 15 min. + soaking Cook: 15 min.

Makes

1 serving

Updated: Jun. 06, 2023

After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario

Loaded Quinoa Breakfast Bowl Recipe photo by Taste of Home

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Ingredients

• 3/4 cup water, divided
• 1/4 cup tri-colored quinoa, rinsed
• 2 tablespoons dried goji berries or dried cranberries
• 1 small banana
• 1/4 cup unsweetened almond milk
• 1 tablespoon maple syrup
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon vanilla extract
• 1/4 cup fresh or frozen unsweetened blueberries
• 1 tablespoon chopped walnuts
• 1 tablespoon slivered almonds
• 1 tablespoon fresh pumpkin seeds
• Optional: Additional unsweetened almond milk and maple syrup

Directions

1. In a small saucepan, bring 1/2 cup water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Meanwhile, soak berries in remaining water for 10 minutes; drain. Halve banana crosswise. Slice 1 banana half; mash the other.
2. Remove quinoa from heat; fluff with a fork. Mix in mashed banana, almond milk, maple syrup, cinnamon and vanilla. Transfer to an individual bowl; add blueberries, walnuts, almonds, pumpkin seeds, banana slices and goji berries. If desired, serve with additional almond milk and maple syrup.

Test Kitchen tips

Goji berries, also called wolfberries, have been used in traditional Chinese medicine for thousands of years. They are an excellent source of antioxidants, beta carotene, iron and vitamin C.

Nutrition Facts

1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.

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More from Taste of Home

Named 3 Breakfast Options That Help Lower Cholesterol

• Lifestyle

Those who monitor blood cholesterol levels should pay attention to foods high in fiber.

December 14, 20219

Source:

Unsplash

Breakfast has long been known to be the most important meal of the day. It has also long been known that high blood cholesterol levels are one of the main threats to human health.

The Express Edition lists breakfast options to help lower cholesterol levels.

Reasons for high blood cholesterol levels:

See also

Wholemeal bread toasts

According to experts, wholemeal bread is one of the best options for breakfast. The fact is that this product has a lot of fiber. Thanks to this, toast from such bread will help reduce the risk of heart and vascular diseases, as well as lower cholesterol levels.

It is very important to check the composition of the bread for the percentage of fiber and fat. In addition, doctors recommend low-carb bread.

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Whole grains and bran

The reason is the same: a large amount of dietary fiber in the composition.

Experts estimate that 5 to 10 grams of soluble fiber per day can lower cholesterol levels.

However, experts warn, before buying cereals, it is important to check their nutritional value and see if the manufacturer has gone too far with sugar, fat and salt in the composition.

See also

Other breakfast options to help lower cholesterol:

Oatmeal

Oatmeal is rich in dietary fiber. They, in turn, can attach to lipoproteins in the digestive tract and remove them from the body.

Just 3 grams of fiber per day can help lower your cholesterol by 8-23 percent. It is important to note that just a cup of oatmeal contains 4 grams of fiber.

However, other experts believe that you should be careful with oatmeal for breakfast. So, it should definitely be abandoned for people with irritable bowel syndrome.

See also

Other high fiber foods

• Buckwheat

• Dried fruits

• Nuts

  90 004

• Onion

• Corn

• Eggplant

• Rowan

• Kiwi

• Pear

By the way

Sometimes the level of cholesterol cannot be lowered in any way. Cardiologist Anna Korenevich spoke about the reasons for this phenomenon, read more about it HERE.

Text author: Daria Gapionok

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How to eat breakfast to lower your blood cholesterol

• Health

If you want to avoid a stroke or heart attack, then you will inevitably have to control your cholesterol levels. Proper breakfast is an excellent prevention of these dangerous diseases.

October 15, 20214

Source:

pexels.com

High blood cholesterol can lead to serious problems with the heart and blood vessels. The trick is that you may not even know about your high cholesterol. Therefore, doctors explain how you can suspect the first signs in your eyes, legs, and what to do if the tests are not in order.

According to the UK National Health Service, 39% of Britons suffer from high cholesterol. And this problem is spread all over the world. One of the best ways to reduce the risk of a cholesterol spike is to make changes to your daily diet. And you should start with breakfast.

Bad and good fat

It is very important to understand what kind of fat is in food. Conventionally, it, like cholesterol, can be divided into “good” and “bad”.

Low density lipoproteins (LDL) are complexes of cholesterol with less protein (“bad” cholesterol). Their level increases in the blood in case of metabolic disorders leading to atherosclerosis.

Over time, this fatty substance can build up on the walls of arteries, making them hard and narrow.

However, high-density lipoprotein (HDL) is considered the “good” form of cholesterol. They just can help reduce the risk of heart disease and stroke, “remove” excess LDL, returning it to the liver.

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Proper breakfasts

Breakfast is the very first and most important meal of the day. Therefore, experts recommend starting your day with a proper breakfast – it will help you competently start the digestive system and not eat more than the norm during the day.

So, if you are used to eating sugary cereals for breakfast, you should reconsider your eating habits. Cereal not only raises cholesterol, but also helps you gain extra pounds – in fact, these are empty calories that guarantee an early attack of hunger. Replace cereal with Natural Oatmeal . Oats are rich in dietary fiber, which helps to remove “bad” cholesterol from the body.

Another recommendation – replace cow’s milk with almonds . On it you can cook the same porridge or just add it to coffee. Almonds, from which this milk is made, are rich in monounsaturated fatty acids, which help get rid of “bad” cholesterol.

Do not forget about the nut itself – periodically include almonds in your diet. It makes a great addition to almost any breakfast.

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Butter sandwiches are as popular as scrambled eggs. However, in butter there are a lot of unsaturated fats, and in low-quality butter there are also trans fats, and they increase the content of “bad” cholesterol in the body.

Try spreading avocado pulp on bread instead of butter . In a 2015 study, the American Heart Association concluded that one avocado a day can lower LDL levels in people who are overweight or obese . Scientists have also found that avocados increase HDL levels.

Avocados (like almonds, by the way) are rich in monounsaturated fatty acids, which can help reduce the risk of heart disease and stroke.

Now about scrambled eggs. Many do not imagine their morning without this dish. It turns out that such a breakfast can also be made useful for blood vessels.