Experts have revealed three “heart-healthy” breakfasts that could help lower cholesterol levels while setting you up for the day ahead. Breakfast is considered by some to be the most important meal of the day.

But with so many options out there it can be hard to know what type of breakfast is best for you. With this in mind, the (BHF), has shared what it considers to be the healthiest options complete with all the nutrients needed to protect the heart.

First on the charity’s list is porridge. If made with low-fat milk or water it is both low in calories and fat while being packed with soluble fibre - a key player in reducing cholesterol.

“Porridge is our top choice for a heart-healthy breakfast, made with low-fat milk or water,” the BHF says. “All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have three grams or more daily, as part of a healthy diet.”

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A 40g serving of porridge oats contains roughly 1.6g of beta-glucan. It added: “As well as beta-glucan, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.”

The BHF recommended adding fruit on top of your porridge instead of sugar to keep it even healthier. For every 80g of fruit that you add it will count as one of your five-a-day at the same time.

Muesli is often marketed as a healthy breakfast option but you need to be careful that there are no unwanted hidden ingredients. Part of what makes muesli so good for your heart is the fact it typically contains oats as well as dried fruit and nuts.

These are also ingredients linked to lower cholesterol. The BHF says: “The mix changes depending on the brand and variety, so the oat beta glucans will vary more than in porridge, which only has oats.

“The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day.” However, you need to be wary that some variants will contain sweetened dried fruit - such as banana chips, which means they have sugar added even if it isn’t listed separately on the ingredients.

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Any wholegrain cereals without added salt or sugar are a safe bet. But once again you need to look out for versions that include fruit or chocolate fillings.

“Wholegrain cereals which are low in salt and sugar, such as shredded whole wheat cereal or wheat biscuits, make a better choice when it comes to standard breakfast cereals,” the BHF says. “Watch out, as many well-known cereals that come with fruit fillings, frosting or chocolate chips tend to have higher amounts of sugar.”

To enhance the flavour of plain cereals it is best to add fresh fruit like bananas or berries. Wholegrains are known as an ingredient that can help lower cholesterol.

One scientific study, published in the in 2015, found that diets rich in wholegrains could effectively lower “bad” cholesterol, known as low-density lipoprotein. Study authors concluded: “Whole-grain oat appears to be the most effective whole grain for lowering cholesterol.”

The BHF also listed cereals to avoid in order to keep the heart healthy. These are:

• Sugar-frosted cornflakes


• Granola with dried fruit, nuts or seeds


• Granola with chocolate.