Starting your day with a healthy breakfast can make you feel like royalty and may also benefit your overall health. According to the American Heart Association's Scientific Statement from 2017, regularly eating breakfast can do wonders for your health. It may help you keep your weight in check and lower total cholesterol, LDL cholesterol, and blood pressure levels. Plus, it may help support healthy blood glucose and insulin levels.
What is a Cardiac Diet?
A “cardiac diet” is just another term for a heart-healthy diet and is recommended to help people with heart disease reduce their risk by eating healthy food and exercising regularly. Some common foods encouraged on a heart-healthy diet include eating various fruits and vegetables, whole grains, and beans. Adding foods rich in healthy fats, like seafood, nuts, seeds, and healthy oils, is also encouraged. These foods have been shown to help reduce LDL cholesterol and triglyceride levels and help your overall metabolic health. The cardiac or heart-healthy diet also suggests reducing higher sodium foods, fried foods, and foods with a lot of added sugar.
Heart-healthy meals are lower in saturated fat and sodium than the traditional American diet and contain fruits, vegetables, whole grains, and lean protein options. Meals are focused on lowering total cholesterol levels and bad cholesterol levels that increase the risk for cardiovascular disease and reduce high blood pressure.
To help get your day off to a good start, let's review some healthy breakfast ideas and tips for how to eat a good breakfast, even when you are busy.
Heart-Healthy Breakfast Ideas
Here are several cardiac diet breakfast ideas to incorporate into your meal plan:
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Avocado Toast on Whole-grain Bread: This trendy breakfast is quick to make, has healthy fat and whole grains, and you can add some veggies, an egg, or a bit of crumbled feta cheese for extra protein.
Oatmeal with Berries and Low Fat Milk: Nothing is better than a hearty bowl of oatmeal with beautiful fresh berries to get your morning off to a good start. Top it with some low-fat milk for protein, calcium, and vitamin D, and add some sliced kiwi for a little tropical flavor. This recipe is perfect for a chilly spring morning!
Spinach Omelet Breakfast Sandwich: The beauty of this breakfast sandwich is that you can make the omelet ahead and freeze it. Then just pull it out, reheat it, and add it to a toasted whole-grain English muffin.
- To make the omelet, break two eggs in a bowl and whisk them together until light and fluffy.
- Add chopped fresh baby spinach, diced onions, salt, and pepper to the eggs and mix them.
- Heat a non-stick skillet over medium heat. Grease two 4-inch round egg forms. Set the rounds in the skillet to heat.
- Pour the egg mixture into the rounds and cook for two to three minutes, until the egg mixture starts to firm up.
- Then gently remove the form and flip the egg over to cook through. Alternately, skip the forms and pour the egg mixture into a skillet and cook it for two to three minutes and then flip it.
- Once done, cut it in half and place each half on a toasted English muffin.
Hummus, Veggies, and Microgreens Toast: Similar to avocado toast, this hummus toast is a hearty breakfast. It is full of heart-healthy fiber and good fats, and leafy greens. This open-faced sandwich will keep you going all morning long.
- All you need is one slice of 100% whole grain bread, ¼ cup hummus, a couple of slices of tomatoes and red onions, and ½ cup arugula.
- Toast the bread until both sides are brown and crisp. Spread the bread with the hummus and top it with the vegetables.
Poached Eggs over Spinach and Whole Wheat Sourdough Bread: Eggs make an easy breakfast, and poaching or hard boiling them helps keep the fat content down. In this easy breakfast, we’ve got poached eggs over spinach on a hearty piece of whole wheat sourdough bread.
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- To poach an egg, the Food Network recommends heating about two inches of water in a large skillet and adding a little vinegar to the water to help the eggs set.
- Then crack the eggs into individual bowls or cups and gently place the egg in the boiling water.
- Let them cook for about four minutes, and gently scoop them out. You’ll have a perfectly poached egg.
- Place it on a bed of spinach on top of a piece of crusty bread, and you are off to a great start!
Breakfast Burrito: Fill a whole wheat tortilla with scrambled eggs, black beans, diced tomatoes, corn, and onions, and you have a hearty breakfast in no time. Just wrap it up and head out the door.
- To prep this dish ahead of time, mix up the beans, corn, tomato, and onions the night before.
- Add a little chili powder and cumin, and let it sit in the fridge overnight.
- In the morning, scramble up some eggs, place them in the tortillas, and top with some of the bean and corn mix. Wrap it up and go!
Pomegranate Smoothie: Whip together 1 cup of silken tofu, ¼ cup of pomegranate juice, and ¼ cup of frozen pomegranate seeds. Blend on high. Add a couple of ice cubes if the mixture is too thick.
Overnight Oats: Overnight oats are a delicious and filling make-ahead breakfast. Everything from berries to apples, peanut butter to walnuts, and more make this a great choice.
- This easy breakfast recipe uses ½ old fashioned oats combined with 2 Tbsp. almond butter thinned with ½ cup of almond milk, ½ cup of shredded apples, and ¼ tsp. of cinnamon.
- Mix them together and place them in a 12 oz jar covered in the fridge. They will be ready to eat in six to eight hours.
Cottage Cheese and Fruit: Cottage cheese is back! It’s true; it is the new “it” food, and why not? This creamy, mild cheese dish has 14 grams of protein in just a ½ cup which will help keep you feeling full all morning. It is also full of B vitamins and phosphorus and contains about five percent of the daily value of calcium. And what could be easier?
- Place ½ cup of cottage cheese in a bowl and top it with a mix of fresh berries and a drizzle of honey if you want to sweeten it up a bit.
Smoothie Bowl with Berries and Chia: What can be easier than a delicious, deconstructed smoothie? Just place some vanilla yogurt in a bowl, and top it with mixed berries, chopped walnuts, and a tablespoon of chia seeds for a heart-healthy, brain-boosting breakfast.
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Peanut Butter and Banana Toast: Thanks to its monounsaturated fat content, peanut butter is a great choice for a heart-healthy breakfast. It is also packed with vitamin E, iron, and potassium and is a good source of protein. Remember, it is a high-calorie option, so a little can go a long way.
- Just two tablespoons have about 100 calories, 7 g of protein, and 1.5g of fiber. Spread that on a piece of whole grain toast and top it with sliced banana for a filling and heart-healthy breakfast.
Veggie Scrambled Eggs: Wanting to stick with a plant-based diet but missing your eggs in the morning? This healthy vegan tofu scramble will satisfy that craving and is super easy to make.
- Start by crumbling a block of firm tofu up into a bowl. You can drain it but don’t need to press it; the extra moisture helps it.
- Then, heat a little grapeseed or avocado oil in a pan. Add some diced onion to the pan and cook it for three to four minutes until it becomes translucent.
- Add the tofu and cook it for about five minutes, stirring it and mashing it with a fork as you cook it.
- Sprinkle a little turmeric and garlic powder over the top and mix it well. The turmeric gives it the eggy, yellow color, but if you aren’t a fan, skip it!
- Serve it on an English muffin over fresh baby spinach and top with sauteed mushrooms.
Southwestern Scramble: Amped-up scrambled eggs for when you have a little extra time. These eggs are scrambled with canned or frozen sweet corn, sliced mushrooms, and red peppers. You can sprinkle in a little spicy chili powder if you like a little kick. Once they are cooked, top them with some fresh cilantro and serve with crusty bread and fresh avocado.
Healthy Banana Bread: Go ahead and make your regular banana bread recipe; just swap whole wheat pastry flour for regular all-purpose flour to amp up the fiber content. Add in some chopped walnuts for a boost of heart-healthy omega-3s. Banana bread is great quick bread and breakfast choice. The bananas add moisture and sweetness and often replace some of the fat and sugar that you'd find in other quick bread.
Blueberry Lemon Oatmeal Parfaits: This breakfast just feels like spring. Combining blueberries and lemon is a fresh way to start your day.
- Place ¼ cup of muesli in the bottom of a bowl to make these delicious parfaits.
- Top it with 1 cup of lemon-flavored Greek yogurt, ¼ cup of blueberries, and a couple of tablespoons of chopped nuts.
- Sprinkle it with a little more muesli and dive in.
More Heart-Healthy Breakfast Ideas
Here are some additional heart-healthy breakfast ideas, along with their nutritional benefits:
Omelets: Omelets are nutritional powerhouses and a great way to get B vitamins, such as pantothenic acid (B5) and riboflavin (B2). A standard two-egg omelet with light cheese, peppers, and mushrooms delivers around 12 grams of protein, 10-14 grams of fat, minimal carbs, and around 200 calories. Eggs are known to help improve HDL (good cholesterol) levels, and for most they won't negatively affect LDL (bad cholesterol) levels.
Protein Shakes: Protein shakes are a simple way to increase protein and vitamin intake. While protein powders vary by brand, most provide between 100-300 calories, 20-30 grams of protein, and 5-10 grams of carbs. Some even have added fiber.
Frittata: Skip the crust and enjoy this naked cousin to quiche: the frittata. This cuts out the saturated fats in butter and the carbs found in the crust. Customize using eggs plus whatever you have in the fridge. On average, expect around 200 calories, 12 grams of fat, 3 grams of carbs, and 13 grams of protein per slice. Choose a lean protein like turkey bacon and load up on veggies. This spinach frittata is a great starting place.
Breakfast Muffins: Craving sweetness? Make it a breakfast muffin. Opt for recipes that are sweetened with whole fruits and veggies such as pumpkin, apples, carrots, or zucchini to keep them low in sugar and fat. For optimal heart-healthiness, use whole grains such as whole wheat, oat, and einkorn flour. Consider incorporating Greek yogurt or cottage cheese in the batter, too and top with omega-3-rich fatty acids and unsaturated fats such as walnuts, flaxseed, and almonds. The nutritional content will vary, so to do your research.
Greek Yogurt Bowls: Loaded with protein, low in carbs and fat, and packed with prebiotics, Greek yoghurt bowls are a no-brainer for busy mornings. Mixed berries and toasted nuts add texture and fiber. Greek yogurt has been linked to a possible reduction in cholesterol and triglyceride levels. Depending on your Greek yogurt bowl toppings, for 7 ounces of low-fat Greek yogurt and 1 cup of mixed berries, you're looking at around 215 calories, 4 grams of fat, 23 grams of carbs, 21 grams of protein, and 5 grams of fiber.
Lox and Smoked Salmon: At one of the most heart-healthy options, this breakfast will fuel your day for just under 500 calories, 10 grams of fat, and a satisfying 23 grams of protein. Lox and smoked salmon are rich in omega-3 fatty acids and essential vitamins and minerals like B12, vitamin D, and vitamin E.
Shakshuka (Eggs Poached in Tomato Sauce): You may call it shakshuka, huevos ahogados, or eggs in purgatory - this dish of eggs slowly poached in a sauce of tomatoes and veggies is a natural source of antioxidants (thanks to the lycopene in tomatoes) and is a win for your heart. While nutrients will vary, a breakfast like this contains about 170 calories, 10 grams of fat, 15 grams of carbs, and 9 grams of protein for a one-egg portion.
Better-for-You Burrito: This hearty breakfast combines sweet potatoes, black beans, and a tofu or egg scramble and is wrapped in a whole-wheat tortilla. Packed with fiber, it'll keep you fuller, longer. Black beans and sweet potatoes are full of potassium and known to lower LDL cholesterol. Tofu scramble will help keep the saturated fat low. For a heart-healthy take, skip the cheese.
Chia Pudding: For a recipe with zero cooking, this one packs a punch. Just under 500 calories, with around 16 grams of protein, 22 grams of fat, and 45 carbs, classic chia pudding is creamy, easy, and packs punchy nutritional benefits. Thanks to chia's high-fiber content, the carbs are naturally low, and while the fat might seem a bit higher than that of oatmeal, these are healthy fats that can possibly reduce the likelihood of cardiac disease. Opt for low- and no-fat milk to reduce the fat content.
Savory Breakfast Bowl: If you're still craving a warm bowl, consider a savory breakfast bowl using whole-grain carbs, heart-healthy fats like omega-3s, and lean proteins. Choose your favorite high-fiber carb, such as rice, quinoa, potatoes, or toasted buckwheat to assist in reducing LDL levels. Add a lean protein like tofu scramble, over-easy eggs, or low-fat Greek yogurt.
Whole-Grain Pancakes and Waffles: Last but not least, whole-grain protein-forward pancakes and waffles give oatmeal a run for its money. Brands like Kodiak Cakes are an affordable option that allow you to choose the protein and fat level (whether you decide to add water, milk, or milk and egg). This can bump the nutritional content up to 21 grams of protein per serving.
Homemade Muffins: Instead of buying muffins at the coffee shop or grocery store (which can be jumbo-sized with little nutritional value) you can make your own muffins with healthy ingredients like fruit, nuts and whole wheat flour. Make them on a weekend and freeze them.
Instant Oatmeal: Instant oatmeal is a great option that's a quick whole grain and will keep you full. Buy packets at the store and make them at work using hot water from the coffee maker. Just be sure to compare labels and pick flavors low in added sugars.
DIY Smoothie: Smoothies are a great way to increase your fruit intake, and they're easy to make. A basic smoothie is just frozen fruit, low-fat milk or yogurt and 100% fruit juice, processed together in a blender until smooth. Experiment with different fruits to find out what you like. Note: you can add some ice cubes if you like a little crunch!
Carrot and Sunflower Seed Muffins:
- Makes 12 muffins; 1 muffin per serving, each muffin approx. Whole-wheat pastry flour will produce a somewhat lighter muffin, if that's what you prefer.
- Preheat oven to 350. In a large bowl, whisk together flour, sugar, baking powder and salt. In a small bowl, whisk together applesauce, milk and oil. Fold in add-ins of choice, being careful not to over-mix the batter. Divide the batter equally between muffin cups.
- 2 cups shredded carrot + ¼ cup shelled sunflower seeds (Fold the carrots into the batter.
Benefits of Eating a Heart-Healthy Breakfast
Starting your day with a heart-healthy breakfast is a great way to kick-start your day. Whether you eat as soon as you wake up or an hour or two after rising, there are many benefits associated with eating a healthy breakfast, including:
- Reducing the temptation for unplanned snacking throughout the day.
- May reduce the risk of heart disease
- Can help you feel more energized
- May help with your mood
- May help with weight loss
- May help keep your blood sugar stable
What Cardiologists Eat and Avoid for Breakfast
TODAY.com asked two cardiologists about their breakfast habits and the top mistakes they see patients make.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, notes that many people are in an incredible time crunch in the morning and usually reach for comfort foods like toaster pastries, processed breakfast cereals and bars that have as much sugar as some of the candy bars out there.
Dr. Susan Cheng, a professor of cardiology and the director of public health research in the Smidt Heart Institute at Cedars-Sinai in Los Angeles, knows some people aren't hungry in the morning and skip breakfast - and that's OK if it works for you. But for the most part, people do benefit from having something in the morning. They find that they get off to a good start and feel better, healthier, more energetic over the course of the day.
What Cardiologists Eat:
- Oatmeal: Both doctors cited oats as their regular favorite breakfast. Oatmeal contains lots of fiber, vitamins and minerals, and studies associate it with lowering cholesterol and helping with weight control, according to the American Heart Association. Freeman advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts. Don’t use instant oatmeal, which is the most processed - go with rolled oats instead, he suggests. Cheng likes overnight oats with chia seeds soaked in non-dairy milk (to reduce fat intake, especially saturated fat), along with dried or frozen fruit, plus nuts or seeds. This can be prepared a few days in advance and sit in topped Mason jars in the fridge, she says. Steel cut oats, the least processed type of oatmeal, can be especially tasty, but they take longer to cook, so Cheng buys them precooked and frozen at the grocery store. You can also make your own overnight.
- Healthy smoothie or shake: Freeman likes a protein-based shake made with pea protein, unsweetened soy milk and fruit, such as berries or a banana. Cheng’s favorite is a smoothie made from blended whole vegetables and fruits to get the most fiber. Her recent go-to is a virgin Bloody Mary tomato-celery smoothie that’s rich tomatoes, which contain heart-healthy lycopene and other antioxidants. Another favorite contains an orange blended with carrots, ginger, chia seeds and an apple, plus ice and water.
- Avocado toast: Freeman suggests a 100% whole grain piece of bread topped with a thin layer of avocado and vegetables such as onions or pickles. Research shows consuming avocados can help lower cholesterol, but it's best to eat avocado in moderation since the calories can add up quickly. In just one little piece of toast, you have enough calories and sustenance to make it through until lunch and you feel good.
What Cardiologists Avoid:
- Bacon: Freeman says to avoid bacon at pretty much all costs. It is loaded with salt and a variety of other additives. In addition to being a processed red meat and the cancer risk, there’s also obviously heart disease risk with it. Cheng tells patients bacon is OK as long as they only eat it every once in a while. She considers bacon one of those foods that bring people together around the table and therefore provide psychosocial and mental health benefits.
- Eggs: The debate rages on whether the cholesterol in eggs, specifically in egg yolks, can raise the risk of heart disease or not. Some studies have found eggs may actually help protect the heart. But cardiologists are still careful about eating them. Freeman really doesn’t recommend eggs at all, being concerned about how much cholesterol they contain. He also points to studies that have found egg consumption may increase the risk of diabetes. For people who absolutely can’t give up eggs, Freeman recommends trying a mung bean patty found in the freezer section of most grocery stores. It’s yellow, has the same texture as an egg and is “surprisingly good and decently high in protein,” he says. Eggs are very nutritious, Cheng notes, but she categorizes them as one of those foods to eat only every once in a while. For a household of four people, she recommends eating no more than about a dozen eggs a week total. The rules are much more flexible when it comes to just egg whites since they don’t contain cholesterol, she adds.
- Bakery muffins, danishes, donuts or croissants: Both experts avoid these options because they’re high in fat, sugar and refined carbs. A “gigantic” muffin from a warehouse club might contain 600 calories, Freeman notes. He recommends people find a healthy muffin recipe and bake their own with 100% whole grains and without refined sugars.
- Pancakes or waffles: These are traditional breakfast foods for Sunday brunch - meant to get people around the table to socialize, so Cheng puts them in the category of “OK to enjoy once in a while.” You can opt for whole grain pancakes and waffles, but they probably still have less fiber and nutritional value than a piece of fruit, she notes. It’s better to have just a small little serving or a taste, and then (eat) a big plate of fruit or oatmeal, Freeman adds.
Heart-Healthy Breakfast FAQ
- What is a heart-healthy breakfast? A heart-healthy breakfast includes foods rich in fiber, lean proteins and healthy fats while keeping added sugars and saturated fats to a minimum. Whole grains, fruit, veggies, nuts, seeds and avocado provide energy and are foods that lower cholesterol naturally to help protect your heart.
- What are the healthiest foods to eat for breakfast? Some of the healthiest breakfast foods for heart health include oatmeal, berries, flaxseed, nuts, non-starchy vegetables and whole grains. Foods high in omega-3 fatty acids, like salmon, chia seeds and flaxseeds, are particularly heart-friendly and can easily be added to omelets, blended into smoothies or stirred into oats.
- What breakfast foods should I avoid for heart health? No foods need to be completely avoided on a heart-healthy diet, but it’s a good idea to limit foods high in saturated fat, sodium and added sugars.
The Importance of Breakfast
Skipping breakfast may seem a great way to reduce your daily calorie intake and avoid eating potentially harmful foods in the morning, but it may have the opposite effect. Research published in the Journal of the American College of Cardiology (JACC) shows a connection between skipping breakfast and developing cardiovascular disease.
Key Components of a Heart-Healthy Breakfast
A combination of fiber and protein in your breakfast is an excellent way to start your day while protecting your heart. Fiber keeps you feeling full for longer and is ideal for your digestive system. In combination with fiber-rich foods, heart-healthy lean protein is also essential for breakfast and helps to protect cardiovascular health and muscles. When making your breakfast, feel free to combine these ingredients for a full breakfast, or pick and choose as you like.
Monitoring Cardiovascular Health
As well as eating breakfast and making heart-healthy food choices, it is also crucial to monitor your cardiovascular health. Prevention is always better than treatment, so regular checkups to assess your general and cardiovascular health, in particular, are advised to stay in the best shape.
Quick and Easy Breakfast Tips
It seems like we are always so busy. Sometimes, we feel too busy to make food for ourselves. For many of us, breakfast is something quick we grab as we're running out the door, or maybe even a meal we skip completely. It's easy to grab a packaged bar from the cupboard when we're in a rush, or think we'll make up for it at lunch. But oftentimes, packaged foods have added sugars and unhealthy fats, and won't keep you full and energized until lunch.