Fiber and healthy fats are crucial for a diet that supports healthy cholesterol.Add fruits, nuts, seeds, and even vegetables to oatmeal, granola, smoothies, and avocado toast for heart-healthy breakfasts.Other lifestyle interventions, like quitting smoking and maintaining a consistent exercise routine, also help lower cholesterol.
Many Americans struggle with high cholesterol levels, specifically LDL or “bad” cholesterol. High cholesterol has been consistently linked to heart disease, as it can increase the risk of plaque build-up and blockages. While genetics and lifestyle factors play a role, diet is a key modifiable component that can help manage cholesterol levels.
Learn how to start your day off strong to support healthy cholesterol levels with these delicious, expert-backed breakfast ideas.
Oatmeal with Berries
Oatmeal is widely known as a heart-healthy breakfast option. That’s because it is a rich source of fiber, which helps promote healthy cholesterol levels. Registered dietitian Jordan Langhough, RD, CPT, shares that “oats are rich in beta-glucan, which is a type of soluble fiber best known for its cholesterol-lowering capabilities.”
Langhough explains that the mechanism for this cholesterol-lowering effect is due to the way beta-glucan interact with cholesterol it enters the body. “Beta-glucan forms a gel-like substance in the digestive tract that binds to cholesterol,” she shares. The body then excretes this gel-like substance before it can be absorbed into the bloodstream, resulting in lower cholesterol levels. This creates a dual benefit of “lower LDL cholesterol without reducing HDL cholesterol,” shares Langhough.
Lastly, she suggests avoiding pre-packaged oatmeal packets, as they are often high in added sugar. “While oatmeal is a good choice, added sugars can impact your health in other ways,” she adds. High sugar intake may contribute to poor metabolic health, which can negatively affect your risk of heart disease.
Nneoma Oparaji, MD, DipABLM, DABOM, expands on the benefits of oats, sharing that they contain “a high concentration of antioxidant compounds.” Many antioxidants found in plant foods, like oats, berries, and vegetables can help lower the risk of developing cardiovascular conditions like high cholesterol. Oparaji suggests incorporating oats via “overnight oats with chia seeds and almond milk, oatmeal with fruit, [or] apple cinnamon overnight oats.” If you want to boost your oatmeal’s cholesterol-lowering benefits, adding berries like blueberries or strawberries can sweeten the deal. Registered dietitian Amanda Godman Roll, MS, RDN, CDN, suggests that “for a balanced, cholesterol-supportive breakfast, pair blueberries with other soluble fiber–rich foods.” She also suggests adding “a high-quality protein such as Greek yogurt” to make your oats more filling and satisfying.
Smoothie with Spinach
Leafy greens like spinach may not be the first food that comes to mind for cholesterol support, but they contribute a variety of beneficial nutrients that support healthy cholesterol levels. Spinach provides fiber, antioxidants, and plant sterols that can help reduce cholesterol absorption in the digestive tract. Tossing a handful or two of spinach (or another dark leafy green such as Swiss chard or kale) into a smoothie is an easy, convenient way to incorporate greens, especially if their flavor isn’t your favorite. For an extra convenient option frozen spinach. It has all the same nutritional benefits as fresh spinach, plus it’s more cost-effective.
To make a spinach smoothie more filling and cholesterol-supportive, try pairing greens with other nutrients. Adding a source of protein, such as Greek-style yogurt, milk or protein powder, along with fiber-rich fruit and healthy fats like nut butter, will help provide longer-lasting fullness.
If smoothies aren’t your thing, you can still enjoy spinach at breakfast. Try adding it to scrambled eggs or sautéing it as a side to whole-grain toast.
Avocado on Whole Grain Toast
Avocado toast isn’t just a trendy food; it can also support healthy cholesterol levels. Avocados are rich in monounsaturated fats, a type of fat shown to help lower LDL cholesterol when they replace saturated fats in the diet. They also provide fiber and plant sterols, both of which play a role in how cholesterol is used by the body.
Whole-grain toast adds another heart-healthy layer. Whole grains contain fiber, particularly soluble fiber, that helps slow digestion and reduce cholesterol absorption. Together, avocado and whole-grain bread create a breakfast that supports steady energy and cardiovascular health. For additional nutrient-density, topping avocado toast with hemp seeds, leafy greens like spinach or arugula, or legumes can further increase fiber and antioxidant intake without adding excess saturated fat.
Granola with Almonds
A well-chosen granola can be a cholesterol-lowering breakfast, especially when it combines multiple heart-healthy ingredients. Oats provide soluble fiber, while almonds contribute unsaturated fats and plant sterols that can further improve cholesterol numbers.
Adding seeds such as chia or ground flax to your granola boosts fiber intake and provides omega-3 fatty acids, which are associated with cardiovascular benefits. When paired with plain Greek yogurt or a fortified plant-based yogurt, granola can also deliver protein—an important component for feeling full longer and supporting blood sugar balance.
Because many store-bought granolas are high in added sugars, so it’s important to check labels or make your own. Look for options with less than 5 to 10 grams of added sugar per serving. If you have the capacity, making your own granola is quick and easy (and it will make your house smell amazing).
Other Tips for Supporting Healthy Cholesterol Levels
Breakfast matters, but cholesterol management doesn’t stop there. Try incorporating these other strategies to further support healthy cholesterol levels:
Include plant sterols and stanols: Found naturally in small amounts in plant foods and added to some fortified products, plant sterols and stanols can help reduce cholesterol absorption in the gut. You can also find supplements over the counter; 2 to 3 grams per day is recommended.Get regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week. Physical activity can help lower LDL cholesterol while raising HDL.Quit smoking: Smoking lowers HDL and damages blood vessels, increasing cardiovascular risk.Drink green tea: Some research suggests green tea may modestly improve cholesterol levels, likely due to its antioxidant content.
Our Expert Take
Supporting healthy cholesterol levels starts with consistent, everyday choices, especially at breakfast. Meals that include soluble fiber, healthy fats and quality protein can help lower LDL cholesterol while supporting steady energy and overall heart health. Focusing on whole foods like oats, fruits, vegetables, nuts, seeds, whole grains and healthy fats allows breakfast to function as more than just fuel—it becomes an opportunity to support long-term heart health. Pairing these choices with regular physical activity and other heart-healthy habits can further amplify their benefits.
