So which breakfasts are most likely to raise cholesterol – and what should we eat instead?

Avoid: Sugary cereals

Choose: Porridge

As moreish as they are, products like honey nut cornflakes are a nutritional disaster. They’re very high in sugar, which is converted by the liver into triglycerides, a type of blood fat that significantly increases cardiovascular risk. Excessive sugar consumption causes the liver to produce more LDL cholesterol, which can deposit in artery walls and increase your risk of a heart attack, and it reduces HDL.

“Highly refined cereals contain very little fibre and are known to increase your LDL cholesterol,” Lo Monaco warns. “Their high sugar content causes insulin resistance [an impaired response of the body to insulin] and promotes an unhealthy lipid profile [encouraging an imbalance of fats in the blood]. Insulin resistance also results in an increase in LDL.”

“I’m a big fan of porridge,” says Sasha Watkins, a registered dietitian and head of health at Mindful Chef. “Oats are rich in a soluble fibre called beta-glucan, which forms a gel-like substance in the gut that helps trap LDL cholesterol before your body can absorb it.

“I add chia seeds, which provide extra fibre and healthy omega-3 fatty acids, and blueberries, which contain plant chemicals called polyphenols. These are believed to help protect our artery walls, where LDL cholesterol causes damage. So my breakfast contains three different mechanisms that are beneficial for your heart.”

A recent study carried out by the University of Bonn found that a two-day, calorie-restricted, oatmeal-only diet reduced LDL cholesterol by approximately 10% in people with metabolic syndrome, a group of conditions that affect the heart.

While Lo Monaco also stresses the importance of fibre, he has firm reservations about oats – particularly instant oats – because they can cause a rapid rise in blood sugar. As an alternative, he recommends buckwheat porridge. “It contains soluble fibre, is full of antioxidants and causes very little spike in glucose.” Alternatively, you can choose rolled or steel-cut oats, which take longer to digest.

Avoid: Bacon sandwich

Choose: Smoked salmon sandwich

Processed meat is strongly linked to adverse cardiovascular outcomes. “Bacon is particularly bad for heart health,” says Watkins, “because it combines saturated fat with nitrates and high salt, which are additional heart risk components, making it even more damaging than other fatty meats. People also tend to make a bacon sandwich with white bread, which contains very little fibre.”

As a heart-healthy alternative, Lo Monaco recommends a smoked salmon sandwich made using organic, wild salmon. “Wild smoked salmon is rich in omega-3 fatty acids, which reduce inflammation, raise your ‘good’ HDL cholesterol and lower triglycerides. Ideally, use buckwheat bread. I eat it every day – it’s delicious, and it doesn’t cause a glucose spike.”

Another alternative to a bacon sandwich, Watkins adds, is avocado on wholegrain toast. “Instead of having butter on bread,” she says, “try avocado, as it is rich in monounsaturated rather than saturated fats. These are ‘good’ fats that raise your HDL.”

Avoid: Full English

Choose: Omelette

“Although they are beloved by the British, fry-ups are a bad choice for heart health,” says Lo Monaco, “because they include processed meats such as bacon and sausages, which are associated with greater cardiovascular risk. These meats are high in saturated fats, which raise LDL cholesterol, and also sodium, which elevates blood pressure.”

While eggs, the other main element of a classic fry-up, are not inherently harmful to heart health when eaten in moderation, if they are fried in butter or large amounts of oil and combined with fried processed meats, they contribute to an already high saturated fat content.

Recent research has found that specific cholesterol-rich foods, such as eggs, might actually improve blood lipid (fat) profiles, and therefore cholesterol levels. But the way you prepare them is crucial.

“Eggs used to be unfairly villainised,” says Watkins, “because it was thought that eating cholesterol meant having high cholesterol in your blood. But that’s not how the body works. Boiled eggs are a healthy option but the great thing about an omelette is that you can add things like mushrooms and tomatoes and you’re boosting your intake of fibre in combination with a healthy protein – assuming it’s not cooked with large amounts of butter.”

Lo Monaco suggests adding avocado and salmon to poached eggs. “These are healthy fats,” he says. “They control appetite and stabilise blood sugar.” Most days, he opts for “a cup of warm organic bone broth, followed by 30g of protein, usually eggs, with a side of avocado and buckwheat toast. I also add some Sicilian extra virgin olive oil, because the goal is to start the day with the right amount of fibre, protein and healthy fats, rather than sugars and refined carbohydrates”.

Avoid: Croissants and pastries

Choose: Greek yoghurt (with berries and seeds)

“Croissants and pastries are usually made with refined flour and a lot of butter, and have a very high calorie content,” says Lo Monaco. “They are packed with saturated fats, and in some cases, trans fats, depending on how they’re made. This will raise your LDL cholesterol and lower your HDL.”

“It’s also important to consider what they’re combined with,” Watkins adds. “Some pastries are filled with chocolate, preserves or almond paste. And if you eat a croissant with butter and jam, that means more sugar and more saturated fat.”

“Greek yoghurt is a good source of protein and it’s also probiotic,” says Lo Monaco. “Full-fat is the best option because, paradoxically, the low-fat variety actually raises insulin faster and can cause blood sugar imbalances. Low-fat dairy products are also often full of additives, which they need to maintain their creamy texture.”

Emerging research indicates that despite containing saturated fats, full-fat dairy isn’t bad for your cholesterol.

“For many years, we focused purely on saturated fat, but we now know that fermented dairy products like yoghurt and some cheeses have a neutral or even beneficial effect on cardiovascular risk,” Lo Monaco says. “That said, saturated fats do still raise LDL cholesterol in many people, so you should consume dairy in moderation, and it shouldn’t replace healthier, unsaturated fats like extra virgin olive oil.”

Watkins suggests adding berries, nuts and seeds to your Greek yoghurt for omega-3s, polyphenols and extra flavour.

Avoid: Fruit juice

Choose: Whole fruit

“The problem with fruit juice,” Lo Monaco explains, “is that it contains very little fibre and lots of fructose [a type of sugar that naturally exists in fruit]. This causes sugar spikes, which is something we want to avoid. Consumed in excess, fruit juice can also lead to fatty liver disease, which is a major cause of cardiovascular problems. The liver converts the excess sugar – the fructose – into fat, which then accumulates in the liver.”

Instead of fruit juice, you’re better off drinking water, coffee or tea in the morning and enjoying fruit in its natural, unpressed state. “In the process of juicing, all the wonderful fibre it contains is removed,” says Watkins. “And because you often end up consuming more than one fruit in one glass, the overall fructose content is extremely high – and in some cases, sugar is also added.” This can increase your triglycerides and LDL cholesterol.