The Ultimate Low Cholesterol Breakfast Foods List

Foods with high cholesterol may raise blood cholesterol levels in some people.

These items can include eggs (with yolk), shellfish, cheese and other full-fat dairy products, and more. 

If your doctor or dietitian has recommended decreasing your intake of high-cholesterol foods, and you don’t know where to start making dietary changes—you will love this article.

We’ve included delicious, heart-healthy breakfast foods to help you start your day on the right foot. 

Keep reading to learn more about low-cholesterol foods and learn how individual nutrition counseling can help. 

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Benefits of Eating a Low-Cholesterol Breakfast

Breakfast is your first meal of the day, which can be at any time (although most people eat after sleeping).

Eating breakfast regularly is beneficial because it gives you the energy and nutrients you need for a good day. 

Some foods with high cholesterol levels may also contain saturated and trans fats—two dietary fats that may worsen heart health parameters (like cholesterol levels and blood pressure).

US health authorities recommend decreasing your intake of these fats.

Conversely, opting for low-cholesterol foods and choosing healthier fats like unsaturated fats from food sources like olive oil, lean meat, and nuts for your breakfast may promote cardiovascular health. 

Interestingly, some research has demonstrated an important link between breakfasts and heart health.

Specifically, people who skip breakfast may be at a higher risk of cardiovascular events, such as heart attacks. 

Low-Cholesterol Breakfast Foods List

Below are delicious, low-cholesterol breakfast foods that can fit into a heart-healthy diet.

Ask your dietitian to recommend serving sizes and recipe ideas. 

Protein

Lean sources of proteins provide energy and can help you feel full at meals.

There are a variety of animal and plant-based sources of protein you can have at breakfast, including: 

• Tofu. 
• Beans (kidney beans, black beans, chickpeas, etc.) 
• Lentils. 
• Egg whites (yolks contain cholesterol, which you may want to avoid). 
• Salmon or trout. 
• Low-fat, unsweetened yogurt (Greek yogurt has the highest protein per serving). 

Healthy Fats

Fats make food taste great, and when it comes to your heart health, it can be beneficial to pick sources of unsaturated fats more often.

These are easier to metabolize and support better cardiovascular outcomes.

Enjoy these healthy fats at breakfast more often:

• Unsalted nuts or nut butter. 
• Unsalted seeds or seed butter. 
• Avocado. 
• Omega-3-rich fish (salmon, trout, herring, mackerel, etc.) 
• Olive oil. 
• Canola oil. 
• Sunflower oil. 
• Avocado oil.  

Fruits

Fruits contain fiber and other essential nutrients that keep you healthy.

They’re also naturally sweet and can add flavor to your meal. 

For a balanced diet, the USDA recommends including fruit at each meal—including breakfast.

Serve them on a toasted whole grain bread with nut butter or top off a low-fat Greek yogurt. 

Enjoy any of these fruits:

• Strawberries. 
• Blueberries. 
• Cherries. 
• Apple. 
• Pear. 
• Peach. 
• Plum. 
• Kiwi. 
• Pomegranate seeds. 
• Grapes. 
• Pineapple. 
• Mango. 
• Cantaloupe. 
• Papaya.

This list is just a tiny sample of all the fruits you can enjoy while following a heart-healthy diet.

Ask your dietitian for more suggestions. 

Vegetables

Similarly to fruits, vegetables also have fiber and essential nutrients that make them a staple of a nutritionally balanced diet.

They’re naturally low in cholesterol, but you should prepare them using lean cooking methods to keep them heart-healthy—grilling, baking, and sautéing in a small amount of oil are great options.  

Pair these vegetables with other lean proteins at breakfast: 

• Carrots. 
• Bok choy. 
• Yam. 
• Onions. 
• Garlic. 
• Tomatoes. 
• Cabbage (all varieties). 
• Fresh herbs. 
• Corn. 
• Okra. 
• Spinach. 
• Kale. 
• Bell peppers (all colors). 
• Zucchini. 

There’s no limit or rule on what type of vegetables you can have at breakfast.

Many cultures have fresh or cooked vegetables first thing in the morning.  

Pantry Staples

Non-perishables are easily stored in your pantry.

For a low-cholesterol breakfast, you might want to keep the following ingredients well-stocked (some items have been mentioned above): 

• Oats (instant, rolled, or steel-cut). 
• Whole grain flour, chickpea flour, etc. 
• Nut and seed butter. 
• Whole grain bread. 
• Unopened salsas. 
• Unsweetened apple sauce. 

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High-Cholesterol Foods to Avoid

Some high-cholesterol foods you may want to avoid include: 

• Shellfish. 
• Full-fat dairy products, including cheese. 
• Some cuts of meat and processed items like sausages or bacon.  
• Animal fats (butter, ghee, lard, etc.) 
• Egg yolks. 

Other Diet Considerations for Managing Cholesterol

Current heart health nutrition guidelines focus more on decreasing your intake of saturated and trans fats—and eating more unsaturated fats.

It appears these lipid molecules could have a more significant impact on your health than a food’s cholesterol content. 

Adding more fiber to your diet can also be beneficial—specifically, foods that are high in soluble fiber.

This includes various fruits, vegetables, grains, and beans. 

Remember that many foods can fit into your diet in moderation.

If you’re craving french fries—enjoy them! Focus on what else to add to your meals to make them more nutritious, like a plate of salad or wok’d vegetables. 

For more specific diet recommendations, try our free 7-day meal plan to lower high cholesterol. 

Sample Meals for Low-Cholesterol Breakfasts

Below are some delicious low-cholesterol breakfasts you can make. 

Tropical Inspired Oatmeal

Boil instant rolled oats in low-fat milk (or an unsweetened plant-based alternative). Add allspice, cinnamon, and a dash of ground ginger. 

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Once cooked, pour into a bowl and top with freshly diced pineapple, fresh passionfruit, and unsweetened coconut flakes. Top with crushed walnuts for more fiber and filling fats. 

Scrambled Tofu with Vegetables 

Scramble silky tofu in a wok and add vegetables (bok choy, sweet onion, carrot sticks, bell pepper, and water chestnuts). Serve with brown rice and season with a spoonful of sesame oil and sesame seeds. 

Green Smoothie 

Blend half an avocado, low-fat cottage cheese, almond butter, and fresh mango. Add low-fat milk (and a splash of orange juice if you want some extra sweetness). Optional: add instant rolled oats for more fiber and energy. 

Tips for Finding Low-Cholesterol Breakfast Options at the Store

Your dietitian can teach you how to read food labels, but you can quickly assess a food's cholesterol content by finding it on the nutrition facts label. 

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The American Heart Association recommends keeping your dietary cholesterol intake below 300mg daily, but some people may need to follow a tighter restriction of 200mg. 

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In addition to choosing low-cholesterol foods, try to pick items with low amounts of saturated fats, trans fats, and sodium. 

Takeaway

For many people, breakfast is the first meal of the day, and it can include some high-cholesterol items (butter, bacon, eggs, anyone?).

You can have some of these items in moderation or substitute them with lower-cholesterol alternatives. 

Some simple, heart-healthy meals you can make include: 

• Tropical oatmeal. 
• Scrambled tofu with vegetables. 
• Green smoothie. 

Consider working with a dietitian specializing in heart health for more personalized advice. 

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How a Dietitian Can Help

If you want expert guidance to help you build a diet plan that can lower cholesterol levels, consider working with a registered dietitian. 

A dietitian is a licensed healthcare provider who works with you to help you achieve your goals through individual counseling.

At Nourish, every nutrition appointment is done online—so visits can easily accommodate your schedule. 

In addition to receiving individual counseling, you can also take advantage of the free Nourish app, which is loaded with resources to help you feel supported between appointments. 

Find a dietitian who accepts insurance through Nourish today.