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 health conditions, including cardiovascular diseases, type 2 diabetes and 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.
What to Look For in a Heart-Healthy Breakfast
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,” explains Sergiu Darabant, M.D., a cardiologist at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida.
Skips 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, suggests Mandy Enright, M.S., RDN, the Food + Movement Dietitian and author of the 30-Minute Weight Loss Cookbook. That includes proteins with minimal visible fat, such as seafood or lean cuts of pork or beef, low-fat or nonfat dairy and plant-based proteins like beans, nuts and seeds, she says.
High in 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. They help to promote better weight management, which is also tied to better heart health,” shares Enright. Fiber does this by helping people feel fuller while helping reduce calorie intake, adds Colleen Wysocki, M.S., RDN, owner of Zest Nutrition Service.
Contains 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, author of Eat Your Vitamins. Regular consumption of omega-3s has been linked to a reduced risk of heart disease, as these fatty acids help maintain healthy blood pressure, decrease plaque buildup in arteries and support proper heart rhythm. Sources of omega-3 fatty acids include fatty fish like salmon, as well as walnuts, avocado and flaxseed.
Low in 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 saltshaker and add flavor to your dishes with spices and herbs.
The Best Breakfast for Heart Health
Starting your day with heart-healthy choices that are as delicious as they are nutritious is simple to do with a little know-how. “Whether you prefer savory or sweet, these breakfast options are packed with ingredients that support cardiovascular health. Enjoy the benefits of fiber, healthy fats and antioxidants with these easy-to-make recipes designed to keep your heart in top shape,” says Darabant. Keep reading to learn more about how to create each of the cardiologist’s recommendations.
Best Savory Breakfast: Whole-Grain Avocado Toast with Spinach and Poached Egg
Ingredients:
- 1 slice whole-grain or whole-wheat bread
- 1/2 avocado, mashed
- Fresh spinach leaves
- 1 poached egg (or tofu scramble for a vegan alternative)
- A sprinkle of flaxseed or chia seeds
- A dash of extra-virgin olive oil
To make it: Toast your bread, then top 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 flaxseed for omega-3s. “These components work together to support cholesterol levels, reduce inflammation and provide essential nutrients that benefit overall cardiovascular health,” Darabant says.
Avocados are a key ingredient in this breakfast—this is a recipe for jazzed-up avocado toast, after all. Research has found that higher avocado intake was 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.
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 your doctor about if you should switch to an alternative, such as egg whites.) One review concluded that most studies that focus on egg consumption and heart health reported a reduced risk or no association between egg eating and cardiovascular risk factors, especially when consumed as part of a healthy dietary pattern.
Avocado toast not your thing? Check out our Peanut Butter-Banana English Muffin, meal-prep friendly High-Protein Strawberry & Peanut Butter Overnight Oats or Spinach & Egg Scramble with Raspberries.
Best “Sweet” Breakfast: Oatmeal with Berries, Nuts and a Drizzle of Honey
Ingredients:
- Rolled oats (or steel-cut oats for a less-processed option)
- 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
To make it: Cook oats with milk according to package directions. Top with berries and nuts, drizzle with sweetener (if using), sprinkle with cinnamon.
What makes it such a great choice? “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 why oats are a heart-health powerhouse is because they contain a soluble fiber called beta-glucans. 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. Data suggests that consistent consumption of beta-glucans can lead to improved cholesterol profiles, thus 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. In addition, “Berries, packed with antioxidants, reduce oxidative stress and inflammation, both of which are linked to heart disease,” Darabant says.
Darabant uses nuts like almonds or walnuts in this recipe because they provide unsaturated fats, fiber and omega-3s to help lower cholesterol and combat inflammation. And when it comes to the sweetener, “while honey and maple syrup should be used sparingly, they offer a lower-glycemic alternative to refined sugar,” he says.
And finally, cinnamon is sprinkled on top for a final hit of anti-inflammatory properties. Plus, it’s our #1 Spice to Help Lower High Cholesterol.
Other heart-healthy breakfast options include our Vegan Smoothie Bowl, Mango-Almond Smoothie Bowl and the delicious and simple Two-Ingredient Banana Pancakes.
The Bottom Line
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. Now that you’ve got breakfast down, learn about the other heart-healthy habits to practice today.
