It's often said that breakfast is the most important meal of the day. Unfortunately for heart health-conscious people, pancakes are often off the menu. As they are abundant in saturated fat-rich foods like egg yolks and butter, pancakes can raise total and "bad" LDL cholesterol. For those who that want to enjoy the taste of rich, fluffy pancakes without suffering from elevated cholesterol, opt for healthy soy pancakes for the heart.
Soy Milk
Soy milk is the ideal replacement for cow milk in most pancake recipes. Soy milk is rich in soy protein -- a form of dietary protein that can reduce cholesterol levels -- the American Heart Association's John W. Erdman, PhD, reports in a paper published in the May 2000 edition of "Circulation." Erdman notes that consumption of 25 g of soy protein per day can significantly reduce heart disease risk by lowering elevated cholesterol.
Whole Wheat Flour
Many pancakes are made with refined white flour. Replacing white flour with whole grain flour can boost heart health, the American Heart Association reports. Whole wheat flour contains significantly more dietary fiber and antioxidants than white flour -- a pair of nutrients important for the health of your heart. You may also consider replacing white flour with whole grain buckwheat or oatmeal.
Egg Whites
While eggs are important for binding together pancake batter, the yolks of the egg are cholesterol-rich. A single large egg contains more than 200 mg of cholesterol, MayoClinic.com reports. People with cardiovascular disease or with elevated cholesterol should limit their total dietary cholesterol intake to 200 mg or less. Mayoclinic.com recommends replacing whole eggs with cholesterol and fat-free egg whites.
Blueberries
Fruit adds a sweet flavor to pancakes. While nearly all fresh fruit is good for your heart, blueberries may be particularly heart-healthy. According to the September 2010 "Journal of Nutrition" report, adding 50 g of blueberries to a healthy diet reduced blood pressure in a group of 45 subjects. The researchers note that blueberry's rich content of dietary fiber and antioxidants may be responsible for their effect on blood pressure.
References
- "Circulation"; Soy Protein and Cardiovascular Disease; J Erdman; May 2000
- Heart.org: Whole Grains and Fiber
- MayoClinic.com: Caffeine: Are chicken eggs good or bad for my cholesterol?
- "Journal of Nutrition"; Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women With Metabolic Syndrome; Basu, A., et al. Sept. 2010
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