We all know breakfast is the most important meal of the day, but many traditional breakfast dishes can be bad for your heart. The hallmarks of a heart-healthy breakfast are plenty of fresh fruits and vegetables, whole grains, and limited cheese, meats and processed foods. These five heart-friendly breakfasts will be a delight to make (and eat!) every morning.
Mediterranean Breakfast Sandwich
Place fresh slices of tomato, baby spinach leaves, reduced fat feta cheese and eggs between two slices of whole wheat or multi-grain sandwich thins or bagels. It’s a twenty minute meal with a healthy balance of vegetables, low fat dairy and protein and whole wheat to keep you full without taking a lot of time.
Oatmeal with Walnuts and Cinnamon
Oatmeal has been a heart-healthy option for generations. This breakfast puts a twist on the classic breakfast with extra crunch and flavor. Studies that show cinnamon reduces cholesterol have been inconclusive, but it adds flavor to an otherwise bland morning snack without the risks associated with sugar and other sweeteners. The walnuts pack plenty of protein otherwise found in red meats, which can be harmful to your heart.
Low Fat Yogurt with Peach and Raspberry Compote
In ten minutes you can cook up the tasty blend of peaches, raspberries, water and light brown sugar over the stove. You then refrigerate it and serve it over your morning yogurt. This is a great way to add more fruits into your diet and you don’t have to use peaches and raspberries, you can mix it up to blend together your favorites.
Strawberries and Quinoa
Quinoa, an Andean grain, is known as a superfood. It is loaded with protein and nutrients, and tastes delicious. It can be cooked up and mixed with strawberries for a heart-friendly cereal that is both filling and healthy for a busy day.
Turkey Sausage and Egg on a Whole Wheat Sandwich Bun
If you find yourself craving one of these often-processed breakfast sandwiches, you can easily create your own healthy alternative. By using low-fat turkey sausage and an egg, you can create a delicious breakfast sandwich tucked inside a heart healthy whole wheat bun. Use fresh-cut fruits instead of a side of hash browns to turn this into a complete, nutritious meal.
Breakfast is an important meal for maintaining a healthy weight and diet. Luckily there are many simple, healthy meals for every day of the week which will include heart friendly staples of whole grains, protein and fresh fruit and vegetables.
