Tempted to skip breakfast?
With the rush of daily life and diet trends like fasting, it’s easy to see why skipping that morning meal might be appealing. Yet, a nutritious breakfast can be a powerful ally in helping to manage cholesterol levels.
Let’s dive into how making breakfast a priority, and selecting the right foods, can transform into a key strategy in your cholesterol-lowering arsenal.
Is it better to eat breakfast or not?
I’m firmly in the “eating breakfast is important” camp, and here’s why: having breakfast is more than just breaking your overnight fast. It’s a strategic move to set the tone for your day, nutritionally speaking. Your body needs all the support it can get—to balance blood sugar levels, sustain energy, and yes, help manage your cholesterol. When you skip meals, especially breakfast, it can disrupt this delicate balance.
Why I don’t recommend Intermittent Fasting for Midlife women
Key Nutrients for Cholesterol Control: The Fab Five
Focusing on five key nutrients can really help to lower your cholesterol levels:
Fiber: Particularly soluble fiber, which binds to cholesterol in the digestive system and helps remove it from the body.
Soy Protein: Incorporating soy into your diet can reduce cholesterol levels: aim for 25 grams per day.
Omega-3 Fatty Acids: These heart-healthy fats play a key role in lowering triglycerides, a type of fat in your blood.
Linoleic Acid: Found in seeds and nuts, this polyunsaturated fat can improve your lipid profile.
The biggest impact on cholesterol levels is when we replace saturated fats (animal sources of fats) with these polyunsaturated fats (Omega-3 and linoleic acids).
Phytonutrients : Found in fruits and vegetables, these compounds play a role in reducing cholesterol levels and improving heart health.
Many of these foods are common to the Mediterranean Diet-which is my top diet recommendation for midlife health.
Breakfast Foods to Lower Cholesterol
Whether you’ve got time to savor or need to dash out the door, here are some breakfast ideas that cater to every lifestyle.
Fast: Make in 5 Minutes or Less
Avocado and Tomato on Whole-Grain Toast: A speedy dose of healthy fats and fiber. Add a sprinkle of toasted sesame seeds for added texture and crunch.
Overnight Oats: Mix rolled oats with almond milk, chia seeds, a dash of maple syrup, and top with fresh berries. Let it sit overnight, and voilà, a fiber-rich breakfast awaits.
Berry and Flaxseed Smoothie: Blend your favorite berries with a spoonful of flaxseeds for a burst of omega-3s. Using soy milk or silken tofu gives a protein boost.
Find more cholesterol lowering smoothies here.
Instant Oatmeal with Almonds: Choose quick oats: 3 minutes in the microwave with water or milk; quick stir and you’re ready! Top with a handful of almonds and a dash of cinnamon.
Whole-Grain Cereal with Soy Milk: Choose a high-fiber cereal, pour over soy milk, and add your favorite fruit for a heart-healthy start. Look for cereal with at least 5 grams of fiber per serving, like Bran Buds or Fiber One. Two of my favs.
On-the-Go:Things You Can Grab and Run
Nutty Banana Yogurt Parfait: Layer Greek yogurt with sliced bananas, a sprinkle of walnuts, and a drizzle of honey. Pack it in a jar for a portable, omega-3-rich breakfast.
Smoked Salmon & Cream Cheese Wrap: Spread a thin layer of light cream cheese on a whole wheat tortilla. Add smoked salmon, a few capers, and thinly sliced red onions. Roll it tightly for a flavorful breakfast that’s rich in omega-3 fatty acids.
Peanut Butter Banana Sandwich: Old-fashioned but it does the trick! Whole-grain bread with a spread of peanut butter and sliced banana makes it wholesome and satisfying.
Hummus & Avocado English Muffin: Spread your favorite hummus on each half of a toasted whole wheat English muffin. Mash half an avocado and spread it on each half. Top with cucumber slices, shredded carrots, and a few spinach leaves for a veggie-packed breakfast. This option is rich in fiber and plant-based protein.
Tofu Scramble Wrap: Crumble tofu, sauté with your favorite veggies (spinach works great) and wrap it all up in a whole-grain tortilla. Quick, nutritious, and filled with soy protein and fiber.
Leisurely Breakfasts to Savor
Buckwheat Pancakes with Blueberry Compote: Prepare pancakes using buckwheat flour- rich in fiber and nutrients. Serve with a homemade blueberry compote: just simmer fresh blueberries with a touch of maple syrup and lemon juice until thickened.
Savory Oatmeal with Avocado and Poached Egg: Elevate your oatmeal by topping it with a poached egg, sliced avocado (hello, healthy fats!), and a sprinkle of sesame seeds.
Egg White Omelet with Spinach and Mushrooms and Tomatoes: A low-cholesterol option that’s also nutrient-packed.
Quinoa Breakfast Bowl: Cook quinoa in almond or soy milk until soft and fluffy. Stir in a dash of cinnamon and cardamom for warmth and sweetness. Top with sliced apples, pecans, and a drizzle of honey.
Berry Crumb muffins: Fluffy, sweet, berry-stuffed, and cinnamon-infused, with a sweet crumbly topping- crumbs. Get the recipe here from one of my favorite vegan chefs, Sam Turnbull (no relation 😊!)
Also you could add some of these delicious drinks at breakfast to lower your cholesterol.
Menopause may bring its challenges, but it also an opportunity to focus on nourishing your body in ways that support your health and well-being. Breakfast, with its potential to lower cholesterol, doesn’t have to be complicated or time-consuming. It’s about making smart choices that fit your life and your tastes.
So, here’s to starting your day off on the right foot, or should I say, with the right food! Cheers to a heart-healthy breakfast that supports you through menopause and beyond.
Find out more about cholesterol and menopause here.
Check out heart healthy snack ideas here.
Want a complete menopause nutrition assessment? If you live in British Columbia, reach out to me here.
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