The Morning Habit That Can Spike Your Cholesterol Over Time

Many people believe their morning routines are healthy, but some common habits can negatively impact cholesterol levels over time. Experts in heart health have identified one surprising morning habit that can affect your heart and suggested easy changes to protect it. About 15% of adults in the US skip this every day: breakfast.

Studies consistently connect skipping breakfast with higher cholesterol, even when it results in weight loss. Here's why:

Why Breakfast Matters for Cholesterol

**Disrupting Your Internal Clock**

Skipping breakfast can disrupt your circadian rhythm, your body's internal clock. This clock regulates lipid metabolism, among other things. When your circadian rhythm is thrown off, it can alter genes and enzymes that control cholesterol. Michelle Routhenstein, M.S., RD, CDCES, CDN, explains that without a morning meal, the liver's HMG-CoA reductase enzyme, which manages cholesterol production rate, becomes more active, leading to increased LDL and total cholesterol.

Conversely, eating breakfast can help prevent cholesterol spikes that typically occur upon waking. Routhenstein notes that cholesterol synthesis usually peaks in the early morning, but breakfast provides nutrients that help buffer this process.

**Potential for Overeating Later**

Skipping breakfast might be the reason for mindless snacking on high-carb or high-fat foods later in the day. Cardiologist Dr. Randy Gould states that skipping breakfast can trigger metabolic shifts that increase cholesterol production and may also cause overeating later.

This is partly due to changes in hormones that regulate appetite. Routhenstein explains that prolonged morning fasting can alter hormones like leptin and ghrelin, increasing hunger and promoting insulin resistance. This combination can impair the body's ability to clear cholesterol from the blood, further contributing to higher LDL cholesterol. The body experiences increased hunger because its nutrient needs weren't met earlier.

While research offers mixed results on whether skipping breakfast leads to increased overall calorie intake, studies consistently show worse cholesterol levels in those who skip breakfast, regardless of total calories consumed.

**Compromised Diet Quality**

Delaying the first meal of the day might also affect overall diet quality. Routhenstein points out that skipping breakfast often leads to larger, less nutrient-dense meals later in the day. These meals may be higher in saturated fat and refined carbs, which directly contribute to more LDL particle formation and reduce the protective effects of HDL cholesterol.

One study revealed that children who skip breakfast tend to consume more fat and sodium throughout the day than those who eat breakfast. This is significant because excess saturated fat and sodium can be detrimental to heart health. Additionally, skipping breakfast might make it harder to consume enough whole grains, important sources of high-quality carbs, fiber, and minerals, especially in the U.S., where whole-grain cereals are common breakfast foods.

Another study of Australian adults found that those who ate a large breakfast consumed more fiber, vitamins, and minerals throughout the day compared to those who skipped it. They also consumed less added sugars, saturated fats, and alcohol, all of which can negatively impact heart health.

Heart-Healthy Morning Routine Ideas

Besides eating breakfast, there are other ways to transform your morning routine into a tool for lowering cholesterol. The best part is that these changes can be implemented relatively quickly. If you currently rush out the door without any self-care time, focus on adding one thing at a time instead of completely overhauling your routine overnight.

• Delay screen time:** Instead of reaching for your phone first thing, try to postpone it. While it may seem unrelated, Routhenstein notes that checking messages, notifications, or the news can increase stress and negatively impact your day. Taking 10 to 30 minutes screen-free to start your day helps reduce stress, improves mood, and allows you to take control of your day and prioritize your health.
• Eat a balanced breakfast:** Now that you know eating breakfast is important, remember that *what* you eat also matters. Experts recommend heart-healthy foods rich in fiber and low in added sugars and saturated fat. Dr. Gould advises starting the day with a balanced breakfast, such as oatmeal, whole grains, lean protein, and fresh fruit, to help stabilize energy and avoid the cholesterol-raising effects of sugary cereals and drinks.
• Incorporate movement:** Dr. Gould suggests that a brief period of movement, such as a brisk walk, stretching, or light strength training, can improve circulation and support healthy cholesterol levels. Physical activity is often recommended as a first-line approach to managing high cholesterol. Consider a morning stroll, a gym visit, or a quick stretch upon waking.
• Make time to destress:** Diet and exercise aren't the only factors influencing heart health; stress also plays a significant role. Dr. Gould explains that stress triggers the release of cortisol, a hormone that can raise cholesterol production, and it may also lead to unhealthy coping habits like overeating. If you live a high-stress lifestyle, dedicate a few minutes (or more!) in the morning to destress through movement, breathwork, journaling, or any other method that works for you.

Skipping a balanced breakfast may be a tempting way to save time in the morning, but this habit could be silently raising your cholesterol. Heart health experts recommend a morning meal high in fiber and protein, and low in added sugars and saturated fat. This will stabilize energy levels, buffer the liver's cholesterol production, and prevent overeating later in the day. In addition to a nutritious breakfast, try to incorporate movement and stress-reducing activities into your morning routine, and delay checking your phone, to prevent cholesterol-raising cortisol spikes.