The best breakfasts for heart health, according to a cardiologist

Whether you lean sweet or savory, we have two options for a morning meal that will help keep your ticker in tip-top shape.

Key Points

• A heart-healthy breakfast may lower disease risk and boost nutrient intake.
• Try whole-grain avocado toast with egg and spinach, or oatmeal with berries and nuts.
• Focus on low-sodium, high-fiber meals with omega-3s and minimal added sugars for heart health.

Breakfast has been declared the most important meal of the day—and for good reason. A quality breakfast can help you get the macro- and micronutrients your body needs to function and feel well. Eating breakfast has also been linked to a reduced risk of cardiovascular diseases, type 2 diabetes and metabolic syndrome, whereas skipping breakfast has been associated with a higher risk of metabolic syndrome.

Heart disease remains the leading cause of death for men and women, and 1 in 20 U.S. adults have coronary heart disease, the most common type of cardiovascular disease. If you're focused on heart health, there are certain heart-healthy breakfast options that can kick-start your day. We asked a cardiologist to help us determine which breakfast is best for heart health, and our expert delivered with two nourishing options, one sweet and one savory.

"Whether you prefer savory or sweet, these breakfast options are packed with ingredients that support cardiovascular health," says Sergiu Darabant, M.D., a cardiologist at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. "Enjoy the benefits of fiber, healthy fats and antioxidants with these easy-to-make recipes designed to keep your heart in top shape."

Keep reading to find out what Darabant's picks are and how to make each one.

Best Savory Breakfast

Darabant's savory breakfast pick is whole-grain avocado toast with spinach and a poached egg. The ingredients are simple and include:

• 1 slice whole-grain or whole-wheat bread
• ½ avocado, mashed
• Fresh spinach leaves
• 1 poached egg (or tofu scramble for a vegan alternative)
• A sprinkle of flaxseeds or chia seeds
• A dash of extra-virgin olive oil

Start by toasting your bread, then topping it with the avocado, spinach leaves and egg. Sprinkle on your seed of choice and drizzle with a bit of EVOO. 

This savory breakfast combines heart-healthy ingredients like whole grains for fiber, avocado for monounsaturated fats, spinach for antioxidants and chia seeds or flaxseeds for omega-3s. "These components work together to support cholesterol levels, reduce inflammation and provide essential nutrients that benefit overall cardiovascular health," says Darabant.

Avocados are a key ingredient in this breakfast. Research has found that higher avocado intake is associated with a lower risk of cardiovascular disease—possibly thanks to oleic acid, a monounsaturated fatty acid that has been shown to improve blood vessel function and insulin activity, among other cardiovascular benefits. Avocados also provide potassium, which is a nutrient known to help manage blood pressure—and healthy blood pressure can help reduce heart disease risk.

If you’re wondering why an egg is in here, it’s because eggs can be a heart-healthy source of protein. (If you have heart disease, talk to a healthcare provider about whether you should switch to an alternative, such as egg whites.) One review concluded that most studies focusing on eggs and heart health reported a reduced risk or no association between egg consumption and cardiovascular risk factors, especially when consumed as part of a healthy dietary pattern.

If avocado toast isn't your thing, spread whole grain toast with ricotta or goat cheese and top it with sliced tomatoes and fresh herbs. You could also poach eggs in a spicy tomato sauce (use a slice of whole grain bread or pita to scoop it up with), or skip the eggs and go with a tofu scramble with leafy greens.

Best Sweet Breakfast

Darabant says that he also loves oatmeal with berries, nuts and a drizzle of honey when he's in the mood for a breakfast on the sweeter side. The ingredients for this include:

• Rolled oats (or steel-cut oats)
• Plant-based milk (almond, soy or oat milk) or low-fat dairy milk
• Fresh berries (blueberries, strawberries)
• A handful of almonds or walnuts
• A drizzle of honey or maple syrup (optional)
• A sprinkle of cinnamon

Cook the oats with your milk of choice according to package directions. Serve it up in a bowl and top it with berries and nuts, a drizzle of honey or maple syrup (if using) and a sprinkling of cinnamon.

"This sweet breakfast option offers a heart-healthy mix of fiber-rich oats, antioxidant-packed berries and omega-3-rich nuts," says Darabant.

One reason oats are a heart-health powerhouse is that they contain a soluble fiber called beta-glucan. This dietary fiber works by forming a gel-like substance in the gut, which can help reduce cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol. Research suggests that consistent consumption of beta-glucans can lead to improved cholesterol profiles, lowering the risk of heart disease.

As for the other ingredients, plant-based milk or low-fat dairy milk is used over full-fat milk, as these options contain less (or no) saturated fat, which supports heart health. "And berries, packed with antioxidants, reduce oxidative stress and inflammation, both of which are linked to heart disease," adds Darabant.

Darabant uses nuts like almonds or walnuts in this recipe because they provide unsaturated fats and fiber, and walnuts also have omega-3s to help lower cholesterol and combat inflammation. Regarding sweetening your oatmeal, Darabant says that while they're a lower-glycemic alternative to refined sugar, honey and maple syrup should still be used sparingly. And unlike refine cane sugar, they do provide some potential health benefits.

Lastly, cinnamon is sprinkled on top for a final hit of anti-inflammatory properties. Plus, it’s our #1 Spice to Help Lower High Cholesterol.

There are all kinds of heart-healthy ways to eat oatmeal, including overnight oats and baked oats. Other heart-healthy breakfasts that lean sweet include chia pudding and smoothies and smoothie bowls.

What to Look For in a Heart-Healthy Breakfast

Starting your day with heart-healthy choices that are as delicious as they are nutritious is simple to do with a little know-how. When opting for a breakfast that is friendly for your heart, here are some tips to keep in mind:

• Choose foods with low or no added sugars. Classic breakfast foods include doughnuts, pastries and cold cereal. "Sugary cereals and pastries are high in refined sugars, which can lead to weight gain, increased blood sugar levels and a higher risk of developing heart disease," says Darabant.
• Skip the processed meats. Protein is important at breakfast because it keeps you satisfied throughout the morning. However, there are some options you should skip. "Processed meats, such as bacon and sausage, are loaded with saturated fats and sodium, both of which contribute to high cholesterol and hypertension, major risk factors for heart disease," says Darabant. Instead of processed meats, go for lean sources of protein, says Mandy Enright, M.S., RDN. That includes proteins with minimal visible fat—such as seafood, chicken or lean cuts of pork or beef—low-fat or nonfat dairy and plant-based proteins like beans, nuts and seeds.
• Fill up on fiber. Fiber-rich foods include fruits, vegetables, whole grains, beans, nuts and seeds. "These are the foods that have been linked to lowering blood pressure, reducing cholesterol and reducing inflammation," says Enright. "They help to promote better weight management, which is also tied to better heart health." Plus, fiber helps you feel fuller while reducing calorie intake, adds Colleen Wysocki-Woods, M.S., RDN.
• Go for omega-3 fatty acids. "Omega-3 fatty acids are essential fats that have anti-inflammatory properties and may improve heart health by reducing triglycerides," says Mascha Davis, M.P.H., RDN. Regular consumption of omega-3s has been linked to a reduced risk of heart disease, as these fatty acids help maintain healthy blood pressure and decrease plaque buildup in arteries. Sources of omega-3 fatty acids include fatty fish like salmon as well as walnuts and flaxseeds.
• Opt for lower sodium. Consuming a low-sodium breakfast is essential for maintaining heart health, as high sodium intake is linked to elevated blood pressure and increased risk of heart disease. Choosing low-sodium options will support better blood circulation, reduce the strain on the cardiovascular system and promote overall heart wellness. So, skip that salt shaker and add flavor to your dishes with spices and herbs.

Our Expert Take

Finding a breakfast that supports your heart health shouldn’t be a huge undertaking, and thankfully there are both savory and sweet options that are cardiologist-approved, simple to make and delicious. By leaning on choices that are low in or free from sodium and added sugars while providing fiber, healthy fats and other nutrients that support heart health, you can nourish your body while keeping your heart in shape. Breakfast isn't the only thing that matters when it come to your heart health, though. Other habits include getting healthy sleep and regular exercise, taming your stress levels, spending time outdoors and being consistent with your habits.

Read the original article on EatingWell