The Best High-Protein Breakfast for High Cholesterol

Want to lower your cholesterol levels? Start your day with breakfast. Research has found that eating breakfast at least three days per week might benefit your heart and can help lower your cholesterol, too. To make sure the day doesn’t get away from you before you fuel up with a heart-healthy meal, experts recommend eating breakfast within two hours of waking to help manage your cholesterol. 

Of course, what you eat for breakfast matters too. Choosing a breakfast that is packed with protein can help you maintain consistent energy levels (and blood sugar) throughout the morning. Aim for a breakfast with at least 15 grams of protein as well as plenty of fiber—one nutrient that is especially helpful for managing high cholesterol. Wondering what breakfast checks all the boxes? Dietitians recommend these Apple Pie-Inspired Overnight Oats.

There are plenty of reasons that overnight oats recipes are so popular. They are easy to make, good for you, meal prep–friendly and the flavor variations are endless. Read on to find out why this overnight oat recipe is a top-pick for lowering high cholesterol levels. 

They’re High in Fiber

If you want to keep your heart in tip-top shape, adding whole grains like oats to your plate is a great place to start, because they’re rich in soluble fiber. When they’re paired with a fruit like apples, you up the fiber content of your breakfast even more. It’s like a one-two punch against high cholesterol: Soluble fiber helps lower low-density lipoprotein (or LDL, often referred to as “bad”) cholesterol by limiting its absorption in the gut. This means that less of it ends up in your bloodstream, explains Alyssa Simpson, RDN, CGN, CLT, a digestive health dietitian in Phoenix. 

Oats are well-known for containing a particular type of soluble fiber called beta-glucan, which research has found can significantly reduce cholesterol, according to Lisa Andrews, M.Ed., RD, LD, founder of Sound Bites Nutrition, based in Cincinnati. Just how much oatmeal do you need to see any change in your cholesterol? The Food and Drug Administration recommends consuming 3 grams of beta-glucan daily for LDL cholesterol reduction; this amount can be found in about 1½ servings of oats (or ¾ cup of dry oats).

They Contain Probiotics for Gut Health

Adding Greek yogurt to your overnight oats is an easy way to score additional nutrients. “Yogurt contains probiotic bacteria, which have been found to lower cholesterol levels and the risk of cardiovascular disease” says Andrews. One study found that participants with mild-to-moderate high cholesterol saw improvements in their cholesterol levels after consuming just 1 cup of yogurt daily for four weeks.

What’s the link between eating probiotics for your gut health and improving cholesterol levels? Like many aspects of our health, it all comes back to the particular strains of bacteria that populate your gut microbiome. Researchers are finding that certain strains of gut bacteria can have a positive influence on your cholesterol levels by reducing cholesterol absorption and cholesterol synthesis. 

They’re Packed with Lean Protein 

For better cholesterol, experts suggest that you consider lowering your intake of saturated fats, which can be found in animal proteins like meats and full-fat dairy products. However, protein is a crucial part of a heart-healthy eating pattern, so it’s important to include it while prioritizing sources that are lower in saturated fat. For example, swapping sausage or bacon at breakfast for foods like nonfat dairy, nuts and seeds can help you prioritize protein and your heart health in your first meal of the day. 

Alongside the oats, the nonfat Greek yogurt and reduced-fat milk in this recipe help contribute 16 grams of protein per serving while containing just 2 grams of saturated fat, aligning with our nutrition parameters for healthy cholesterol levels. Dietary fat is important for satiety, so make sure you are incorporating heart-healthy unsaturated fats—like plant-based oils, avocados, nuts and seeds—into your meals to give them even more staying power.

Other Strategies to Help Improve Cholesterol Levels

Making yourself a batch of these heart-healthy overnight oats is a solid strategy for supporting healthy cholesterol levels. Here are a few additional steps you can take to help improve your numbers: 

• Enjoy Balanced Meals Throughout the Day: Breakfast isn’t the only time you should be thinking about eating for healthy cholesterol levels. “The best heart-healthy meals combine fiber, healthy fats, and lean or plant-based protein. These nutrients work together to support heart health, improve cholesterol levels and keep your energy steady throughout the morning,” says Simpson. Check out our 7-Day Cholesterol-Lowering Meal Plan for Beginners to help you get started. 
• Limit Added Sugars: Many popular breakfast foods like pastries, granola, sweetened instant oats and flavored yogurts are high in added sugar. While starting your morning with the occasional sweet bite with your morning coffee is OK, Andrews notes that regularly eating too much added sugar may raise blood cholesterol and risk for heart disease. Instead, try opting for foods like fruits to add natural sweetness to your meals. 
• Stay Active: The list of potential health benefits of regular exercise is long. In addition to a stronger heart, regular exercise can help support healthy weight maintenance, lower triglyceride and LDL levels and even increase HDL cholesterol. If you need help staying consistent with your workout routine, Andrews suggests making your workout a social outing and finding a friend to walk or take a class with to increase accountability (and make it more fun!).

The Bottom Line

Managing high cholesterol can feel intimidating at first, but there are plenty of simple steps you can take to bring your cholesterol down to a healthy range. For starters, making breakfast a regular habit can have many potential health benefits—including better cholesterol levels. Dietitians agree that this Apple Pie-Inspired Overnight Oats recipe offers the right combination of nutrients, including protein, fiber and probiotics to keep you feeling satisfied all morning while also keeping your cholesterol levels in check.