According to the British Heart Foundation (BHF), not all breakfast dishes are created equally. But, starting your day the right way can prepare your mind and body to function at its best, not just in the short term but for years to come.

If you enjoy a morning meal before heading off to work or school, then your choice really does matter – and it starts in the supermarket. Stores offer a sometimes overwhelming variety so it’s no surprise we often stick to our go-to favourites – even if they’re not the best for us.

Making the right decision when it comes to your health might seem obvious, but it may shock you to learn that even the ‘healthy’ choices aren’t all the same. The BHF recently released a ranking of the breakfast cereals from worst to best.

It’s not used brands – so shouldn’t start a war amongst fans – but looks beyond taste and into the health benefits of each bowl. One was even deemed to be the “healthiest breakfast cereal.”

The worst offender on the list may come as a surprise to a few people. Sugar-frosted flakes are high in sugar and low in fibre as well as usually coming with added salt.

These sugar-frosted options might be tasty but it was recommended that swapping this box for something unsweetened, like cornflakes or puffed rice would be a better overall choice for your heart and general health. Experts added: “You could add some fruit for sweetness that counts towards one of your five-a-day.”

Surprisingly, these bowls of sugary sweetness were not the worst-ranked. Granola, which often gets picked up as a healthy choice, took the bottom spots, according to the experts decision. It stated that an average portion of granola with nuts measures out at about 60g – without milk this already packs in 270kcal and 12.3gof fat.

A spokesperson for the BHF added: “Although nuts are a source of healthy unsaturated fats, of which 2.8g of the fat per portion is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat. Which is why it made our list of 12 foods you wouldn’t believe are so fatty.”

Granola can already be rich in fat and sugar, but varieties with added chocolate on top mean even more. Experts at the Foundation felt this was “best enjoyed as an occasional treat.”

High fibre bran flakes were securely in the middle of the list, helped by the high content of wholegrains which are good for your digestion and your heart health. While these cereals are healthier than low-fibre options, they often have extra sugar and/or added salt in them.

For an even healthier start to the day, try one the top three recommendations, these include:

• Whole wheat cereal and biscuits (like Weetabix): Avoid versions that have fruit fillings, frosting or chocolate chips tend to have higher amounts of sugar.
• Muesli with no added sugar or salt: This bowl is packed with different types of wholegrains, usually oats, along with dried fruit and nuts. The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day.

The best breakfast you could pick up at the supermarket is fairly simple – but has endless possibilities. According to the BHF experts, porridge (made with low-fat milk or water) is the winning choice.

They said: “All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet. As well as beta-glucan, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.”

Instead of adding sugar or salt to your porridge for flavour, it was suggested that you try adding a banana or other fruit for extra sweetness. For every 80g that you add, it will be one of your five-a-day at the same time.