You’ve heard the old saying…“Eat your breakfast, it’s the most important meal of the day!”, and we couldn’t agree more. Starting your day with a meal full of protein and heart-healthy breakfast ingredients like whole grains, fiber, and healthy fats provides you with the energy and “staying power” that you need to tackle your day head on.
Things to consider/include when building a heart-healthy breakfast:
Protein
We recommend including 20-30 grams of protein with your breakfast. Some heart-healthy protein options to incorporate into your first meal of the day include: eggs, Canadian bacon, turkey bacon, low fat cheese, lean chicken, tofu or turkey sausage, lox, 2% Greek yogurt, tofu, cottage cheese, collagen peptides or your favorite protein powder.
What is the difference between regular bacon and Canadian or turkey bacon?
While both regular bacon and Canadian bacon are derived from pork, nutritionally they are quite different. Regular bacon contains much more fat, specifically saturated fat, which is not ideal for heart health. In comparison, Canadian bacon is much leaner and actually contains more protein per serving, similar to that of turkey bacon which is also a leaner, more protein dense breakfast meat option. There are many factors that play a part in heart health, so it is important to be mindful of sodium intake and aim to limit its consumption as well. Always consult with a healthcare professional about your individual dietary needs and recommendations to maintain optimal heart health.
How do I choose a good sausage option?
Sausage can be a great addition to your heart healthy breakfast! When choosing a sausage, consider these 3 things:
- Ingredients – look for a simple ingredient list that consists of meat, perhaps some veggies and spices, and natural casing. Chicken and turkey sausages will be the leanest choices.
- Sodium content – too much sodium can be detrimental to heart health, so it is important to be aware of how much salt is added into your sausage. Look for a sausage that contains less than 500mg of sodium per serving, however, the lower the better.
- Saturated fat content – by choosing chicken or turkey sausages, the amount of saturated fat decreases significantly. A bonus – sausage from these lean meats are generally higher in protein per serving vs traditional pork or beef sausage. Aim for no more than 5g of saturated fat per serving, but just like the sodium content, the lower the better.
Here’s a good homemade sausage recipe that we love!
Complex Carbohydrates
These contain more fiber which helps to sustain energy levels, balance out blood sugars, and has been shown to have positive impacts on cholesterol levels. Some examples include: whole fruits, berries, sweet potatoes, beans/lentils, oats, quinoa, and whole grain/seeded breads. Try to aim for 5-10g of fiber with this first meal to kickstart meeting your daily fiber goals.
Healthy Fats
Heart-healthy fats include those that contain mono and polyunsaturated fats, as well as those that contain omega-3 fats. Fats are essential to help our bodies absorb those all-important fat soluble vitamins, as well as regulate hormones, keep our brains sharp, and reduce inflammation in the body. Some examples include: nuts (almonds, pistachios, walnuts, pecans), seeds (chia, flax, pumpkin, or hemp seeds), avocado, olive or avocado oil, salmon/lox, nut butter. Use saturated fats like coconut flakes or butter/ghee sparingly as the research shows it is still not optimal for heart health even though they are trendy.
One of our favorite ways to incorporate healthy fats is with chia pudding. Check out our favorite chia pudding recipe here!
Here are 7 quick and easy heart-healthy breakfast ideas that will not only keep you satisfied for longer but will also keep your heart healthy and strong.
Avocado, chickpeas, and eggs on whole grain/seeded toast
1 slice of whole grain bread, toasted (Dave’s is a favorite, or any with at least 3g fiber per slice)
½ an avocado sliced or mashed and spread onto toast (healthy fats with a bonus of 5g of fiber)
⅓ cup of chickpeas (drained and rinsed), smashed and spread over avocado
2 eggs fried (in olive/avocado oil), hard boiled and sliced, or scrambled
Seasonings (Everything bagel seasoning is amazing on this)
Optional: Tomato slices, greens/microgreens, fresh lemon juice, turkey bacon bits
Pro Tip: Some whole grain or seeded breads are higher in protein while others are not, so be sure to look at labels. For a protein and fiber boost, have ¼ cup of almonds or pumpkin seeds on the side. You could also use a plain Greek yogurt and mix your mashed avocado with it, then season to your liking. If you’re a fan of cottage cheese, try adding ¼ cup of cottage cheese onto your toast before adding the avocado. There are so many healthful and tasty options with this one!
Overnight Oats
Here are three of our favorite overnight oats recipes. If you prefer warm oatmeal in the mornings, add some additional liquid to your overnight oats and pop it in the microwave for a minute.
Chocolate Peanut Butter Overnight Oats
Huevos Rancheros
1 corn or whole wheat tortilla warmed on a griddle
½ cup of beans (black or pinto, drained and rinsed, or mashed)
2 eggs, fried (in olive/avocado oil) or scrambled
Optional garnish: salsa or pico de gallo, ¼ cup of low-fat shredded cheese, ¼ of an avocado, sliced
Pro tip: for a protein boost use 2-3% plain greek yogurt as a replacement for sour cream. So creamy and delicious. Fage 2-4% greek yogurt works best for this!
Chicken and Apple Sausage Sweet Potato Hash
(This is a great recipe to multiply and make several batches ahead of time so that you can just warm it up quickly in the mornings)
2 chicken and apple sausage links (Applegate and Aidell’s are great brands), cut into slices
¼ of a sweet potato cubed
Whatever veggies you like – kale, spinach, mushrooms, brussels sprouts, zucchini, onion, red pepper
Salt and pepper to taste
Heat ~½-1 tablespoon olive or avocado oil in a pan and add the cubed sweet potato. Saute for about 10 minutes, then add the additional veggies and sausage and saute for another 10 minutes or until the sweet potatoes are cooked through.
Tofu scramble
Calling all tofu lovers! Check out this yummy, vegan tofu scramble recipe.
Raspberry Chocolate Smoothie
1 frozen banana
1/2 cup frozen raspberries
1/2 cup Greek yogurt
1 tbsp nut butter
1 scoop chocolate protein powder (we love Orgain)
1/2 cup milk of choice
Blend all ingredients, adding more milk as needed until it blends smoothly. See full recipe details here!
Strawberry Peach Smoothie
½ cup frozen strawberries
½ cup frozen peaches
½ cup frozen riced cauliflower
½ -¾ cup milk or favorite milk alternative
¼ cup plain or vanilla Greek yogurt
20g of collagen protein or ½-1 scoop of your favorite protein powder
1-2 tablespoons of chia or flaxseed
Blend well until desired consistency. Add more milk if needed.
Written by: Our gut health expert and Certified Leap Therapist Mandy Rodriguez RD, CLT
