Porridge has been named the healthiest way to start the day after a US study found that eating a bowl daily can cut cholesterol levels by 10 per cent in just six weeks, while also helping with weight loss.
The research, published in the journal Nutrients, found that porridge eaters had fewer of the small cholesterol particles thought to be particularly damaging to arteries. High cholesterol is a dangerous fatty build-up in the arteries and one of the leading causes of heart attacks in the UK, with two in three sufferers unaware they are even at risk. Experts say even a small reduction in levels can slash the risk of heart attacks, stroke and dementia.
The effect is put down to beta-glucan, a soluble fibre found naturally in oats that stops the gut absorbing so much cholesterol in the first place.
Nutritionist Rob Hobson ranked six of Britain's most popular breakfasts for their health benefits.
Porridge scores 5 out of 5
A 300g bowl made with whole milk and water contains 216 calories, 6.9g sugar, 4.8g fat, 4.2g fibre and 10g protein, a seventh of an adult's daily fibre needs and roughly the protein of two eggs.
"Porridge is probably the best breakfast you can have if you're specifically trying to lower cholesterol," Hobson said. "Beta-glucan helps reduce the absorption of cholesterol in the gut. A single bowl of porridge containing around half of the daily amount needed to lower so-called bad cholesterol."
He warned that toppings such as banana, nuts and syrup can quickly push up the calorie count, so it is best kept simple.
Beans on toast also scores 5 out of 5
Two slices of buttered wholemeal toast with half a tin of baked beans contain 340 calories, 10g sugar, 4g saturated fat, 11g fibre, 15g protein and 1.5g salt, more fibre than porridge.
"I think beans on toast is really underrated as a cholesterol-friendly breakfast," Hobson said. "The beans are rich in fibre, including soluble fibre, and research suggests eating pulses regularly can lead to modest reductions in LDL cholesterol. If you put them on wholegrain toast, you're getting even more fibre."
He said the beans also supply B vitamins and iron, and that choosing a low-sugar version can halve the sugar content.
Weetabix scores 4 out of 5
Two biscuits with semi-skimmed milk provide 136 calories, 6.5g sugar, 3.8g fibre, 5.3g protein, 1.7g saturated fat and 0.2g salt, slightly more fibre gram-for-gram than porridge and fortified with iron and B vitamins including folic acid, thiamin, riboflavin and niacin.
"Weetabix may not have the same specific cholesterol-lowering effect that we associate with the beta-glucan in oats, but it can definitely fit into a gut-friendly diet," Hobson said. He noted it is digested more quickly than porridge and has roughly half the protein, so it is less likely to keep hunger at bay until lunch.
Full English scores 2 out of 5
A breakfast of two sausages, two rashers of bacon, one fried egg, two slices of buttered toast, 100g baked beans, grilled tomatoes and mushrooms contains 700-850 calories, 3g sugar, 11g saturated fat, 12g fibre, 38g protein and 3.8g salt, more than three times the protein of porridge.
"A traditional full English is probably the weakest option on this list, particularly if it's heavy on sausages, bacon, butter and fried foods," Hobson said. "These can make the meal relatively high in saturated fat, which can send cholesterol levels skyrocketing. Bacon and sausages are also processed meats, which we generally want to limit."
Processed meats have been linked to bowel cancer, thought to cause around 5,400 cases in the UK each year, and up to 90 per cent of bacon sold in the UK is thought to contain nitrites, a preservative linked to bowel, breast and prostate cancers.
Hobson suggested a heart-friendlier version: keep the beans, tomatoes and mushrooms, add wholegrain toast, grill rather than fry, and have poached eggs with just one portion of sausage or bacon.
Muesli scores 3.5 out of 5
An 80g serving with semi-skimmed milk contains 300 calories, 12g sugar, 1.5g saturated fat, 6g fibre, 10g protein and 0.1g salt, roughly a quarter of an adult's daily fibre needs.
"Muesli can be a great choice, but there can be quite a lot of variation between products," Hobson said. "A simple muesli based on oats and other wholegrains with nuts, seeds and dried fruit ticks a lot of boxes for cholesterol such as fibre, beta-glucan from the oats and unsaturated fats from the nuts and seeds."
He cautioned that dried fruit can push sugar content up, with recommended portions of some premium brands, including Eat Natural's gluten-free buckwheat muesli and Waitrose's Essential no added sugar fruit and nut muesli, containing nearly 20g of sugar. "I'd look for one without lots of added sugar or sweet ingredients like chocolate and with a decent proportion of oats, nuts and seeds," he said.
Greek yogurt with fruit scores 4 out of 5
A 170g serving of full-fat Greek yogurt with 80g mixed berries contains 160 calories, 8g sugar, 3g saturated fat, 4g fibre and 17g protein, almost twice the protein of porridge.
"I'd choose a plain yoghurt and add plenty of fruit for fibre," Hobson said. "If lowering cholesterol is the goal, you could make it work harder by adding toasted oats, or a healthy granola for heart-healthy beta-glucan, plus a handful of nuts or seeds for unsaturated fats and extra fibre."
He noted research suggests yogurt, including full-fat varieties, has a broadly neutral effect on blood cholesterol, partly due to the "dairy matrix", the way fat sits alongside protein, calcium and other components in the food's structure. "I'd be much more focused on choosing a plain yoghurt without lots of added sugar than avoiding full-fat yoghurt," he said.
