You’ve surely heard the old adage that breakfast is the most important meal of the day, and recent studies have found this to be accurate. People who skip breakfast have a higher risk of dying from heart disease. This is a big deal because according to the CDC, one in every four deaths in America is caused by heart disease, which adds up to about 655,000 deaths every year. Eating a healthy breakfast every day can improve your health.
Starting your day off right with a meal that includes whole grains, protein, and fruits and vegetables can go a long way towards helping your heart stay healthy. And whether you’re at risk of heart disease or not, eating a heart-healthy breakfast can help you have the energy you need for your daily tasks. Eating a nutritious breakfast has also been shown to keep you fuller longer, meaning you won’t be as tempted to overeat or settle for unhealthy foods.
Here are six great heart-healthy breakfast recipes to get you started:
1. Low-Fat Smoothies:
Mix frozen fruit, plain greek yogurt, and low-fat milk for a delicious, on-the-go breakfast. Consider healthy add-ins like spinach, carrots, chia seeds, ground flaxseed, oat bran, or nut butters. Choosing fruits like berries or dates also provide fiber, which is a very important nutrient to heart health. Just make sure to use fruit as your main sweetener, because added sugars, especially processed sugars, don’t provide sustained energy and aren’t as nutritional as fruit.
2. Whole-grain, Fiber-Rich Breakfast Cereals with Fresh Fruit:
While often cast as the enemy, there are many types of breakfast cereals that are heart-healthy. This means pouring a bowl of Cheerios, bran cereal, shredded wheat, or oatmeal squares. Many of these cereals lack the added sugar that you might be accustomed to, so top it with some fresh fruit. Sliced bananas or fresh berries will add sweetness and important vitamins and minerals to your breakfast, helping you feel more satisfied. This is a simple breakfast that’s ready in minutes and can keep you feeling full until lunch.
3. Whole Grain Bread with Nut Butter:
This is a great option because of its versatility. Toast a piece of whole wheat bread, or switch it up with a toasted whole-grain English muffin or waffle. Top your bread with your favorite nut butter for an easy on-the-go breakfast! To add sweetness, add sliced fruit for a healthy version of the traditional PB&J.
4. Yogurt Parfaits:
Yogurt parfaits are a great option because they’re versatile and because they can be made in advance. In a small Mason jar, layer low-fat Greek yogurt, your favorite fresh fruit, and toasted nuts or low-sugar granola. Feel free to add in chia seeds, nut butters, or any other healthy add-ins to change things up. And if mornings are hectic, you can make them the night before and grab them from the fridge in the morning.
5. Eggs and Whole Grain Toast:
Choose your favorite whole grain bread, whether that be regular toast, an English muffin, or thin bagel. Then pair it with two eggs. You can keep hard-boiled eggs in the fridge if you’re short on time in the morning, or quickly cook scrambled or sunny-side-up eggs as your bread toasts. And if you have time, try cooking up an omelet with peppers, onions, and spinach to add veggies to your morning meal.
6. Overnight Oats:Another convenient and versatile breakfast that’ll make your mornings easier and more delicious. Unlike oatmeal, which must be cooked, overnight oats simply sit in the fridge overnight and are ready to eat the next morning. Mix oats, milk or dairy-free milk, and anything you want to add such as chia seeds, nut butters, or even canned pumpkin and cinnamon. Top it with fresh fruit or nuts in the morning for a convenient breakfast.
If you’re looking for something you don’t have to prepare, Oats Overnight is a great option! Not only do they provide the same health benefits as overnight oats, but they’re made in a blender bottle so you won’t need a spoon. Simply mix together your favorite milk with the Oats Overnight in a blender bottle, place it in the fridge, and you are set for the morning. A low-cholesterol diet plays a large role in heart health, so we even provide cholesterol-free options for a healthier choice. Oats Overnight is the perfect heart-healthy breakfast to eat on the go!
No matter which heart-healthy breakfast you choose, your body will thank you for giving it the fuel it needs to stay strong throughout the day.