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What Are The Healthiest Breakfasts For A Healthy Heart?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the healthiest breakfasts for a healthy heart? We have all heard that breakfast is the important meal of the day. It is the meal that starts off your day. Some people follow that rule, and some people don’t. But what really are the healthiest breakfast you can eat that is heart healthy?

What Are The Healthiest Breakfasts For A Healthy Heart?

Healthiest Breakfasts For A Heart Health

  • Great Yogurt is a great alternative snack if you don’t have time to eat a full breakfast or add it to your breakfast. It is full of healthy nutrients such as calcium, vitamin B-12, potassium, phosphorus. Some yogurts contain probiotics which helps to support gut health.

You need to check in the back of the yogurt package if it contains bifidobacterial which is a probiotic that supports gut digestion. It is also high in protein and low in calories which supports weight-management.

  • Oatmeal is one of the best heart healthy breakfast meals you could ever eat. It has a distinct fiber called beta glucan. The soluble fiber in oatmeal helps to reduce your cholesterol levels. And a lower cholesterol level is good for your heart. The fiber in oatmeal also makes you fuller which will make you eat less food while helping to maintain your weight.
What Are The Healthiest Breakfasts For A Healthy Heart? – Photo Credit: iStock/Arx0nt

  • Berries like blueberries, strawberries, raspberries, blackberries contain antioxidants that helps to reduce the risk of a lot of chronic diseases. The antioxidant in berries also contains anthocyanins.

Anthocyanins helps to lower the risk of heart disease and helps to heighten brain health. It is also high in fiber, nutrients and low in calories. And this is great for weight loss and weight management.

  • Nuts is a great snack you can add to your breakfast. It is high in magnesium, potassium and has a reliable source of antioxidants. There are studies that have shown that consuming nuts regularly is associated with a healthy heart.

There is one study where a group ate nuts twice a week and walnuts once a week saw a reduction in heart disease between 13% to 19%. If you add nuts to your oatmeal or yogurt that can easily increase the nutritional breakfast value.

  • Fruit has a good amount of fiber and simple natural sugars, and this fruit can be oranges, peaches, bananas, guava, mango, cherries, etc. It is high in Vitamin C and contains a lot of antioxidants which helps to fight off diseases.

There is research that has shown that eating fruit can lower the risk of heart disease because of the high antioxidant effect. It is better to stick to whole fruits over fruit juice. And the reason is juice has less fiber because once the fruit is pulverized into juice you lose a lot of the fiber nutrients.

And eating whole fruit helps to keep your blood sugar levels balanced. Adding fruit to your oatmeal and yogurt really helps to balance out your breakfast. Fruit and vegetables are also high in nutrients and low in calories. Which means it will fill you up making you want to eat less which helps with weight-loss management.

  • Whole Wheat Toast is a good healthy meal to add to your breakfast in the morning because it has your complex carbs which gives you some good energy while also packing some solid fiber.
  • Protein Shakes is not a bad alternative option if you don’t have time to eat a full breakfast. It is one of those things that can hold you over until you are able to eat a solid meal. You can create the protein shake, add a smoothie and a banana in it.

And there you have a healthy quick substitute breakfast meal. The protein powder can either be whey, soy, or pea protein. A protein shake will help to fill you up and suppress any type of hunger spell you may have.

“There is research that has shown that eating fruit can lower the risk of heart disease because of the high antioxidant effect.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line: The healthiest breakfast options are the ones that are balanced in carbs, proteins, and fats. Sometimes the simplest breakfast meals to make are the healthiest meals. All these foods mentioned above should be part of a heart healthy diet.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness or health goals. You can go to https://ethicalinc.com/product/probiotic/

References

  1. Liu G, Guasch-Ferré M, Hu Y, Li Y, Hu FB, Rimm EB, Manson JE, Rexrode KM, Sun Q. Nut Consumption in Relation to Cardiovascular Disease Incidence and Mortality Among Patients With Diabetes Mellitus. Circ Res. 2019 Mar 15;124(6):920-929. doi: 10.1161/CIRCRESAHA.118.314316. PMID: 30776978; PMCID: PMC6417933.
  2. Liu X, Guasch-Ferré M, Drouin-Chartier JP, Tobias DK, Bhupathiraju SN, Rexrode KM, Willett WC, Sun Q, Li Y. Changes in Nut Consumption and Subsequent Cardiovascular Disease Risk Among US Men and Women: 3 Large Prospective Cohort Studies. J Am Heart Assoc. 2020 Apr 7;9(7):e013877. doi: 10.1161/JAHA.119.013877. Epub 2020 Apr 1. PMID: 32233756; PMCID: PMC7428648.
  3. Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients12(2), 550. https://doi.org/10.3390/nu12020550
  4. Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Aug 21;25(17):3809. doi: 10.3390/molecules25173809. PMID: 32825684; PMCID: PMC7504512.
  5. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. doi: 10.3945/ajcn.114.086108. Epub 2014 Oct 15. PMID: 25411276; PMCID: PMC5394769.
  6. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923. Kok CR, Hutkins R. Yogurt and other fermented foods as sources of health-promoting bacteria. Nutr Rev. 2018 Dec 1;76(Suppl 1):4-15. doi: 10.1093/nutrit/nuy056. PMID: 30452699.
  7. Fernandez, M. A., & Marlette, A. (2017). Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Advances in nutrition (Bethesda, Md.)8(1), 155S–164S. https://doi.org/10.3945/an.115.011114
  8. Kok CR, Hutkins R. Yogurt and other fermented foods as sources of health-promoting bacteria. Nutr Rev. 2018 Dec 1;76(Suppl 1):4-15. doi: 10.1093/nutrit/nuy056. PMID: 30452699.

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