For many years, oatmeal has often been considered the "star" of breakfast good for the heart. However, according to international nutrition guidelines, the important thing is not in a specific dish but in the harmonious combination of whole grains, fruits, vegetables, lean protein, nuts and beneficial fats. These food groups provide fiber, antioxidants and unsaturated fatty acids, while limiting saturated fats, added sugars and sodium, factors that increase the risk of cardiovascular disease.
Dr. Frank Hu, professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health (USA), commented: "A healthy breakfast for the heart does not necessarily have to be repeated. Food diversity helps provide adequate nutrients and support better cholesterol and blood sugar control.
Diverse breakfasts from whole grains and healthy protein
Cassava made from whole wheat flour, covered with fresh strawberries is a typical example of replacing refined flour with whole grains. The fiber in whole wheat flour helps reduce cholesterol, while strawberries are rich in vitamin C and antioxidants, supporting blood vessel health.
For breakfast, combining oatmeal, avocado and berries is a convenient but balanced choice. Oatmeal helps reduce bad cholesterol, avocado provides monounsaturated fat, while berries contribute to reducing inflammation, a factor closely related to cardiovascular disease.
For those who prefer salty dishes, breakfast burrito made from whole tortilla with egg rolls, butter and black beans brings an ideal combination of animal protein, plant protein and fiber. Black beans are especially rich in soluble fiber, which helps eliminate cholesterol from the body.
Black bean chilaquiles or spinach quiche with bacon and turkey are also variations that help reduce saturated fat compared to traditional recipes, while supplementing potassium and protein needed for the heart.
Fruits, yogurt and good fats protect blood vessels
Greek yogurt eaten with whole grains and berries is not only rich in protein but also beneficial for blood pressure and cholesterol thanks to its fermentation properties. Sliced fruits dipped in vanilla honey yogurt are a light choice, reducing added sugar compared to breakfast cakes.
English-style whole muffins with peanut butter and apples provide stable energy, avoiding sudden blood sugar spikes. Meanwhile, quinoa cooked with cinnamon and peanuts provides a rich source of plant protein, supporting blood sugar control.
Finally, whole wheat bread with smoked salmon is a choice rich in omega-3 fatty acids. According to Dr. Dariush Mozaffarian, a cardiologist and nutritionist at Tufts University (USA), "Omega-3 from fatty fish like salmon has the effect of reducing inflammation, lowering triglycerides and protecting the heart from arrhythmia.
In general, a breakfast that is good for the heart does not need to be elaborate, but needs the right ingredients. Diversity and balance are the keys to a long-term healthy heart.
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