The Morning Habit That Can Spike Your Cholesterol Over Time

The Morning Habit That Can Spike Your Cholesterol Over Time

You know the old adage about breakfast being the most important meal of the day? Experts say it has some merit when it comes to heart health.

Isabel Vasquez, RD, LDN

Tue, December 16, 2025 at 1:00 PM UTC

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Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS

Key Points

The morning habit that can spike your cholesterol levels over time is skipping breakfast.
It can throw off your circadian rhythm, decrease your diet quality and cause overeating.
Go for a breakfast high in fiber and protein, move your body and minimize stress daily.

You might think your mornings are healthy—but certain daily rituals could quietly raise your cholesterol over time. We interviewed heart health experts to reveal the surprising morning habit that can affect your heart, plus simple swaps to protect it. Turns out, it’s something about 15% of US adults do on any given day!

We’re talking about skipping breakfast. Studies consistently show that skipping breakfast is linked with higher cholesterol levels, even when it leads to modest weight loss. There are a few reasons for this, which we’re diving into below.

Why Skipping Breakfast Can Spike Your Cholesterol

It Throws Off Your Circadian Rhythm

Skipping breakfast can throw off your circadian rhythm—your body’s internal clock. One of the many things that your circadian rhythm controls is lipid metabolism. When your body’s internal clock is thrown off, it may alter some genes and enzymes that regulate your cholesterol. “Without that morning meal, the liver’s HMG-CoA reductase enzyme, which controls the rate of cholesterol production, becomes more active, producing more LDL and total cholesterol,” says Michelle Routhenstein, M.S., RD, CDCES, CDN.

Eating breakfast, on the other hand, can help prevent cholesterol spikes that typically happen when you wake up. “Normally, cholesterol synthesis peaks in the early morning, but eating breakfast provides nutrients that help buffer this process,” says Routhenstein.

You May Overeat Later

If you find yourself mindlessly snacking on high-carb or high-fat foods throughout the day, skipping breakfast may be the underlying cause. “Skipping breakfast can trigger metabolic shifts that increase cholesterol production and may also cause overeating later in the day,” says cardiologist, Dr. Randy Gould.

This is in part because of shifts in hormones that regulate appetite. “Prolonged morning fasting can alter hormones like leptin and ghrelin, increasing hunger and promoting insulin resistance,” says Routhenstein. “This combination can impair your body’s ability to clear cholesterol from the blood, further contributing to higher LDL cholesterol,” she adds. Your body experiences rebound hunger because its nutrient needs were not met earlier in the day.

That said, research results are mixed as to whether skipping breakfast actually leads you to eat more throughout the day. Some studies have found that skipping breakfast leads to a lower overall calorie intake. Still, studies consistently find worse cholesterol levels in people who skip breakfast, whether or not they eat more calories throughout the day.

Your Overall Diet Quality May Suffer

Delaying your first meal of the day may also affect the overall quality of your diet. “Skipping breakfast often leads to larger, less nutrient-dense meals later in the day,” says Routhenstein. 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,” she adds.

One study found that kids who skip breakfast tend to eat more fat and sodium throughout the day than kids who eat breakfast. This is notable because eating excess saturated fat and sodium can harm heart health. Plus, skipping breakfast may make it harder to eat enough whole grains—sources of high-quality carbs, fiber and minerals—particularly in the U.S. where whole grain cereals are common breakfast foods.

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

Heart-Healthy Morning Routine Ideas

Besides eating breakfast, there are a few things you can do to transform your morning routine into a tool to lower your cholesterol. The best part? They can be done in a relatively short amount of time! If you currently wake up and rush out the door with no self-care time, focus on adding one thing at a time instead of overhauling your morning routine overnight.

Delay screen time. If you reach for your phone first thing in the morning, try to delay this as much as you can. It may seem unrelated to heart health, but Routhenstein notes how checking messages, notifications or the news can increase stress and start your day on a negative foot. “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,” says Routhenstein.
Eat a balanced breakfast. Now you know that eating breakfast is important for heart health, but what you eat also matters. Experts recommend heart-healthy foods rich in fiber and low in added sugars and saturated fat. “Starting the day with a balanced breakfast—such as oatmeal, whole grains, lean protein and fresh fruit—helps stabilize energy and avoid the cholesterol-raising effects of sugary cereals and drinks,” says Dr. Gould.
Get in some movement. “A brief period of movement, whether a brisk walk, stretching or light strength training, can improve circulation and support healthy cholesterol levels,” says Dr. Gould. In fact, physical activity is recommended as a first-line approach to managing high cholesterol. So go for a morning stroll, hit the gym or get in a quick stretch when you wake up.
Take time to destress. Diet and exercise aren’t the only things that influence heart health—stress also plays a big role. “Stress triggers the release of cortisol, a hormone that can raise cholesterol production, and it may also lead to unhealthy coping habits like overeating,” says Dr. Gould. Especially if you live a high-stress lifestyle, take a few minutes (or more!) in the morning to destress, whether through movement, breathwork, journaling or anything else that works for you!

Our Expert Take

As tempting as it may be to rush out the door without eating a balanced breakfast, this habit could silently raise your cholesterol. Heart health experts recommend eating a high-fiber, high-protein morning meal that’s low in added sugars and saturated fat. This helps stabilize your energy levels, buffer the liver’s production of cholesterol and prevent overeating later in the day. In addition to eating a nutritious breakfast, try to take time to move and destress at the start of your day instead of checking your phone to prevent cholesterol-raising cortisol spikes.

Read the original article on EatingWell

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