Dietitians stress the importance of a nourishing breakfast, with many proclaiming it as the most crucial meal of the day. Samantha Cassetty, RD, a nutrition and wellness expert, and co-author of Sugar Shock, emphasizes the need for heart-healthy ingredients in a well-balanced breakfast. She shares her secret recipe for a heart-healthy breakfast and offers insight into her morning routine for optimal cardiovascular health.
Cassetty advises that a heart-healthy breakfast should consist of primarily plant-based foods, with half of the plate dedicated to fruits and veggies, and the rest of the dish divided between protein and whole grains or starches. Heart-smart fats like walnuts and avocado should also be included in the meal. Cassetty points out that many typical breakfast foods are high in refined grains and added sugars, which can be detrimental to heart health.
To promote optimal heart health, Cassetty recommends prioritizing whole, anti-inflammatory foods such as whole grains, nuts, seeds, fruits, vegetables, and beans, which are rich in fiber, vitamins, minerals, and antioxidants. She notes that most people do not meet their daily fiber requirements and suggests aiming for at least 20 grams of protein and eight to 10 grams of fiber during breakfast.
Cassetty highlights five heart-healthy breakfast foods, including walnuts, yogurt, beets, orange juice, and dark chocolate. Walnuts are praised for their heart-health benefits, while yogurt supports heart and gut health. Beets contain compounds that promote better blood flow and lower blood pressure. Orange juice may help lower cholesterol levels and improve insulin sensitivity. Dark chocolate is known for its blood pressure-lowering effects and overall health benefits.
Incorporating these heart-healthy foods into your morning routine can help support cardiovascular health and overall well-being. Consider adding walnuts to oatmeal or yogurt, choosing low-sugar yogurt options, incorporating beets into smoothies or salads, enjoying a small serving of orange juice, and adding dark chocolate to various breakfast recipes. Remember to consume these foods in moderation to reap their benefits without overindulging.
