People Who Eat This Meal Are More Likely to Have Lower Cholesterol (2024)

You've heard it over and over again: breakfast is good for you! In fact, research suggests that people who skip breakfast are more likely to develop metabolism problems and people who do eat breakfast are more likely to have lower serum cholesterol levels. Unfortunately, gulping down an iced coffee and finishing the open bag of chips in your car on the way to work doesn't count as a healthy breakfast.

What does a balanced breakfast look like?

An ideal morning meal would include a trio of protein, fiber-packed carbohydrates and better-for-you fats. Add as many veggies and fruit to the equation as you'd like, but avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right. Beyond that, use these nutritionist-approved guidelines power up your breakfast:

• Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently hide out in things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your cup of morning joe) and keep sugar counts as far below 10g per item as possible.
• Load up on produce: "Add a fruit or vegetable to your morning plate," says Samantha Cassetty, MS, RD, nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock. "The fiber in produce can help you feel fuller and more satisfied for longer. Plus, these foods are loaded with essential nutrients and bioactive substances that protect your health."
• Lean on lean protein: Bacon is tasty, but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.

To get you started, we've compiled a list of tasty ingredients that you can mix and match to build a nutrient-dense breakfast that will give you long-lasting energy.

Chia seeds are tiny little dynamos for your health. Full of fiber and protein (a 1.5 ounce serving of chia seeds can contain about 7 grams of protein), they are also rich in antioxidants, which can help fight inflammation. Bonus: They're gluten-free and vegan, making them an excellent choice for many dietary preferences. To make your own creamy and delicious chia pudding, mix ¼ cup chia seeds with 1 cup of milk (plant-based or cow-based, your choice); stir, cover and leave in the fridge overnight. The seeds will absorb the liquid and plump up into a tasty pudding. Add maple syrup, nut butter, fruit, honey or jam for an Insta-worthy brekkie

Who knew your Grandma’s favorite snack would become one of the hot food trends of the year? The curds are trending on TikTok as everyone is discovering the versatility of the old-school snack: A half cup of low-fat cottage cheese has 14 g of protein plus healthy doses of calcium, vitamin B12 and other nutrients. It’s as versatile as yogurt — mix in berries, citrus or bananas, or spread it on whole-grain toast for a satisfying breakfast.

Thicker and creamier than the yogurt cups we took to school in decades past, Greek yogurt is made by straining out the liquids and whey, which gives it a denser — and more filling — quality. Packed with protein (24 g per cup), it's also an excellent source of calcium and other essential nutrients. On top of all that, many brands contain probiotics, which can help with gut health (check the label to be sure). There are endless flavored options, but if you're concerned about added sugars, choose the plain variety and then mix in your own fruits and top with nuts or granola.

Some people like to drink their breakfast – and this is a healthy way to do it. "Protein shakes are a great way to get in veggies with breakfast," says Amy Fischer, M.S., R.D., C.D.N. In addition to protein powder, she adds two big handfuls of spinach, unsweetened nut milk, high-fiber fruits like berries and a dash of cinnamon to her shakes. When choosing a protein powder, Fischer recommends looking for one that's a complete protein (meaning it contains all nine essential amino acids) and is verified by a third party (which ensures an outside company has performed quality-control testing). If you see words like organic, grass-fed, wild or non-GMO on the label, that's a good sign, too. "Overall, the fewer ingredients the better," says Fischer. "Avoid added sweeteners, fillers and stabilizers."

Nature's perfect individually packaged snack, bananas help fill you up and contain folate and vitamin B6, which aid in the production of serotonin — that can improve mood and reduce anxiety, all before 9am. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream (i.e., clogging your arteries). And, if you're up early for a workout, the electrolytes potassium and magnesium found in bananas will help you recover quickly. For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of walnuts.

Well, we can't talk breakfast without paying homage to the classic dish of sunny-side up or scrambled eggs. Full of vitamins A, D and B12, they're inexpensive and nutrient-dense. Two large eggs also contain more than 50% of the choline you need each day, and just one egg has about 8 grams of protein as well. (Protein takes longer to digest than carbs so you feel fuller for a longer amount of time.) GH Nutritionist-Approved Eggland's Best Cage-Free Eggs have six times more vitamin D and 10 times more vitamin E compared to ordinary eggs. For a breakfast that's full of fiber and lean protein, try making scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet.

Like little bursts of morning sun every time you bite into them, strawberries, blueberries, blackberries and raspberries are the perfect addition to any breakfast. Recent studies suggest berries have beneficial roles in many functions of the body, like supporting immune function and the gastrointestinal system. A cup of strawberries has 3 grams of fiber and your daily vitamin C needs. The antioxidants found in berries also have cell-protecting properties. Eating more of them can help protect your blood vessels from harmful plaque and boost circulation.

Oats are one of the best breakfast foods for a number of reasons. As a 100% whole grain, they’re filled with fiber, plant-based protein, B-vitamins and minerals including iron, calcium and magnesium. Eating whole oats has been linked to a reduced risk of heart disease thanks to a type of fiber known as "beta-glucan" which research shows to improve cholesterol levels. This type of plant fiber called a "prebiotic" feeds your body’s probiotics, helping friendly bacteria in your digestive system to survive and thrive. Not sure which ones to pick? We like GH Nutritionist-Approved McCann's Steel Cut Oats.

Spreading a creamy slice of avocado over a piece of whole-grain toast (sprinkle on some sea salt or lime zest) is one of the most satisfying breakfasts you can make in the morning. These fruits have a unique mix of heart-healthy fats, water and dietary fiber. In fact, the unsaturated fats in avocados are linked to a decreased risk of heart disease, lifestyle-related cancers and diabetes. With toast, you also get B vitamins and minerals. Just remember, "avocado toast is delicious, but it isn’t a balanced meal on its own," says Cassetty. "Add a couple of eggs on top or on the side, or if you want a vegan breakfast, mash some white beans into your avocado and top with hemp or pumpkin seeds."

Peanut butter isn't just for sticky sandwiches packed in lunchboxes. It's a great, protein-packed option for breakfast, too (it has 8 grams of protein in a 2-tablespoon serving plus heart-healthy unsaturated fats). Tree nuts and peanuts in general have been linked to a reduced risk of chronic disease, as well as weight loss or weight maintenance. "Walnuts, in particular, may help support cognition throughout the lifespan," says Cassetty. "They have a unique nutrient makeup, including anti-inflammatory and antioxidant nutrients, plant-based omega-3 fatty acids, polyphenols, melatonin and selenium." Look for nut butters that are made from only nuts and salt with less than 140 mg of sodium per serving. Products that use oil as a stabilizer are okay, too. Nut butter packs we love include Justin’s and Barney Butter.

Haven't thought of putting green stuff in your breakfast? Give it a try! Whether it ends up in an omelet, grain bowl or smoothie, spinach is a wonderful option for your morning meal. That's because there are compounds in spinach that boost heart health by dilating arteries and reducing cholesterol. On top of that, spinach also contains a suite of essential vitamins. In fact, a half-cup of frozen spinach provides 64% of the recommended daily consumption of vitamin A.

On great reason to chop up some sweet potatoes and add them to your morning meal? Just one medium-sized sweet potato provides almost 400% of your daily vitamin A. Its orange flesh is also rich in beta-carotene, which is crucial for immunity. A single sweet potato also contains 15% of our daily recommended fiber intake, which can lower LDL cholesterol levels and boost your digestive health. Use sweet potato as a swap for your usual morning bread, bagel or muffin and top it with eggs, avocado or nut butter.

"There are no specific calorie guidelines for meals, but if you’re trying to lose weight, you need to be in an overall calorie deficit," says Cassetty. "Generally speaking, it may be more helpful to frontload your calories at breakfast. A 2022 study found that people who ate larger breakfasts and smaller dinners were less hungry during the day compared to people eating smaller breakfasts and larger dinners." That means even if you're not trying to slim down, you might be more comfortable throughout the day if you eat a larger, balance breakfast. "Most of us are in a better mood when we’re not walking around hungry, and I’d consider that a benefit," Cassetty points out. "Eating breakfast also helps stabilize glucose levels."