Heart disease kills more adult men and women in the United States than any other disease, according to the American Heart Association. Eating a healthy diet that is low in saturated fat and high in fiber can help you improve your heart health. Starting the day off right with a heart-healthy breakfast can set you up for good choices throughout the rest of the day.
Cereal
Foods high in soluble fiber lower blood cholesterol levels, according to MayoClinic.com. High blood cholesterol is a risk factor for heart disease. Eating 10mg of soluble fiber a day can decrease both your LDL and total cholesterol levels. A heart healthy breakfast consisting of 1 1/2 cups of hot cooked oatmeal with a banana has about 10mg of soluble. High fiber whole-grain oat cereal also contains soluble fiber, served with skim milk and a piece of fruit also makes a heart-healthy morning meal.
Healthy Eggs
If you have high cholesterol you need to limit your intake of egg yolks to two a week, according to MayoClinic.com. But egg whites and egg substitutes can be used to make a heart-healthy egg focused breakfast milk. Make a high protein egg white omelet with 3 egg whites, 1/2 cup of leftover vegetables and 1 oz. of low-fat cheese and serve with two slices of whole wheat toast and 1 cup of orange juice. You can also try making an egg sandwich by scrambling 1/4 cup of egg substitute and placing it on top of a whole wheat English muffin with a slice of fat free cheese.
Pancakes and French Toast
Pancakes and french toast can also be made into a heart-healthy option at breakfast. When making your morning pancakes, try using whole wheat flour or a whole grain pancake mix and add some fruit, such as blueberries, strawberries or bananas. Use spray oil in the pan instead of butter or margarine to cut back on fat and calories during cooking. Try eating the pancakes without the syrup and allowing the fruit to add the sweetness instead. To make heart-healthy french toast, use egg whites and skim milk. Add to a nonstick pan with some spray oil and top with fresh fruit, such as strawberries.
Breakfast On-the-Go
A heart-healthy breakfast does not need to be time consuming and can be eaten on-the-go. A whole wheat bagel topped with peanut butter, a healthier alternative to cream cheese. Heart-healthy peanut butter can reduce your risk of heart disease, according to MayoClinic.com. A fruit smoothie is high in fiber and can be eaten on your way to work. Blend 1 1/2 cups of fresh fruit, such as strawberries, bananas and blueberries, with ice and 1/2 cup of nonfat plain or vanilla flavored yogurt for a quick heart-healthy meal you can drink on the go.
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