Experts recommend eating a balanced breakfast within two hours of waking up, as this has a positive effect on regulating appetite and reducing the likelihood of overeating or resorting to unhealthy snacks later in the day, thus protecting the heart and supporting cholesterol reduction.
A regular breakfast is a key element in supporting cardiovascular health, as this early meal helps control hunger and improve metabolism, while many studies indicate that skipping breakfast is associated with higher levels of bad cholesterol (LDL) and a decline in long-term heart health.
Research supports making breakfast a consistent daily habit, as a large study conducted in China on 37,355 adults showed that people who skip breakfast record higher levels of fat in the blood, with an increase of 10.6%, an increase in total cholesterol by 5.5%, and bad cholesterol by 7.7%, compared to a decrease in good cholesterol by 2.4%.
An analytical study also concluded that there is an average increase of 9.89 mg/dL in the level of bad cholesterol among those who regularly skip breakfast.
In this context, nutritionist Deborah Murphy confirmed that "the scientific consensus indicates that eating breakfast early is the best option for improving cholesterol levels."
According to nutrition experts, the benefits of a regular breakfast are not limited to lowering cholesterol, but also extend to lowering obesity rates, improving blood sugar control, enhancing mental focus, and reducing the risk of heart disease.
To achieve the best results, experts recommend focusing on a plant-rich breakfast that includes fruits, vegetables, and whole grains such as oats, in addition to nuts and seeds, as they contain soluble fiber that traps cholesterol in the intestines and prevents its absorption into the bloodstream.
Nutritionist Lisa Andrews also pointed out that fruit is a common and important breakfast component, providing beneficial vitamins, minerals, and plant compounds, while whole grains and B vitamins contribute to reducing the risk of heart disease, and oats are known for their effective role in lowering cholesterol.
On the other hand, experts warn against sugary breakfasts such as cakes and pastries, as they often contain high amounts of saturated fats, which are known for their negative effect in raising levels of bad cholesterol.
Experts confirm that regular exercise, especially in the morning, is an additional factor supporting heart health, as it helps lower bad cholesterol and raise good cholesterol. To maintain optimal heart health, it is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity.
