4 Perfect Breakfast Foods for a Healthy Heart

Posted on August 26, 2013 | by

Skipping breakfast has been identified as one of the major contributing factors to both obesity and high blood pressure. According to a recent study, men who skip breakfast are more prone to suffer from heart disease.

CBS News quoted Dr. Leah E. Cahill, a postdoctoral research fellow in the nutrition department at Harvard School of Public Health in Boston, Massachusetts as saying, “Skipping breakfast may lead to one or more risk factors, including obesity, high blood pressure, high cholesterol and diabetes, which may in turn lead to a heart attack over time.

The study found that the risk of developing a heart attack or dying from heart disease in men who had skipped their breakfast was 27% more than the men who ate breakfast regularly.

This study reinforces the importance of consuming breakfast for heart health. What are the best breakfast foods to prevent hypertension? Here are four of the best morning choices for a healthy heart.

1. Oatmeal

Oatmeal is a rich source of fiber (and especially cholesterol-lowering soluble fiber) that helps you feel fuller for hours, curbing your appetite to help you avoid the donut cart. Oatmeal also contains a powerful plant chemical called ‘Lignan’ known to prevent heart disease.

Iron, magnesium and Vitamin B are among other vital nutrients housed in every bite of oatmeal–that help you keep your heart healthy.

2. Bananas

Bananas are an excellent source of potassium and are practically sodium-free. For its health benefits, the Food and Drug Administration (FDA) recommends American eat bananas to help lower blood pressure and provide protection against heart attack and stroke. Bananas are also rich in antioxidants that prevent chronic disease.

3. Berries

Blueberries, blackberries, cranberries or other kinds; berries in any form add taste and health to your breakfast. Powered with vitamins and anti-oxidants, you can mix them with whole grain cereal, low-fat yogurt or even toss them in your pancakes for a deliciously healthy start to your day.

4. Egg Whites

Eggs supply a high dose of a complete protein for incredibly few calories–that makes it an ideal breakfast food. The protein makes you feel fuller for a longer time period helping control your urge to eat more thereby helping to limit calorie intake.

Heart Healthy Recipe

Breakfast doesn’t have to be boring. You can prepare unusual heart healthy recipes tapping into those superfoods. Check out a delicious one from Dr. Janet’s kitchen, Frozen Yogurt Cherry Banana Oat Bars.


Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs

The Blood Pressure Down book offers all the information on foods that can help lower blood pressure such as bananas, soy, fruits and vegetables.

Blood Pressure DownThe Blood Pressure Down plan is both thorough and accessible. It includes:

•    Convenient checklists
•    Charts
•    Meal plans
•    Over fifty delicious heart-healthy recipes


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