Breakfast is especially important for people who are at higher risk.
Because many Americans are at risk, heart disease should always be handled seriously. According to the CDC, at least one of the major risk factors for developing this type of disease, such as smoking, high blood pressure, or high blood sugar, is prevalent in over 47 % of the population in the United States.
Eating the appropriate foods can be extremely beneficial to those at a higher risk of heart disease. This is especially true for the most important meal of the day: breakfast!
"When it comes to breakfast, you have the chance to start a new day in a new direction for your health and wellbeing," explains Trista Best, MPH, RD, LD of Balance One Supplements.
If you are at risk for heart disease, we asked a few experienced dietitians to put together a list of the greatest breakfast items to consume in the morning. Keep these suggestions in mind.
1. Oatmeal
According to Best, oatmeal is one of the healthiest breakfast options due to its high fiber content and heart-healthy nutrients, including vitamin B, zinc, and magnesium.
"Fiber lowers cholesterol by binding to it and clearing it from the body," Best explains. "While also feeding the beneficial bacteria in the gut, which can help maintain other aspects of health such as weight, glucose, and inflammation, all of which can exacerbate potential heart conditions."
Best suggests using plain oats and adding healthy toppings such as nuts or fruit to make your oatmeal as healthy as possible.
2. Veggie omelet
Another heart-healthy way to begin your day is with an omelet. Not only will the eggs provide protein, but vegetables like mushrooms, peppers, onions, and spinach will provide plenty of "fiber," according to Best.
Skipping the bacon or sausage in their omelet is important for those at risk of heart disease. According to a Harvard School of Public Health study, processed meat consumption (bacon, sausage, or deli meat) was linked to a 42 percent greater risk of heart disease and a 19 percent increased risk of diabetes.
3. Whole-grain English muffin or bagel with eggs
There is a negative stigma caused by eating bread when trying to be healthy, yet whole grains can be a valuable part of a well-balanced meal.
"Choosing a whole-grain English muffin or bagel for breakfast instead of white bread will help fill you up for hours," says Janet Coleman, RD, of The Consumer Mag. "Whole grains are filled with fiber, which helps reduce bad LDL cholesterol."
Make a delicious egg sandwich for extra protein to balance out your breakfast.
"Eggs include omega-3 fatty acids, which lower bad LDL cholesterol while raising good HDL cholesterol, and eggs for breakfast can keep you full without leading you to overeat throughout the day," Coleman explains.
4. Berries
Berries are high in heart-healthy antioxidants, making them an excellent breakfast addition.
"The polyphenols in berries have been proven to have a heart-protective benefit, and the folate contained in berries has been shown to reduce homocysteine levels, which can help lower heart disease risk," says Morgyn Clair, MS, RDN, and Fit Healthy Momma author. Moreover, iron (which may be found in a variety of berries) is required for normal blood flow and production, which is also vital for heart health.