Start Your Day with Energy and a Nutritious Punch: 15 Heart-Healthy Breakfast Recipes
Eat breakfast like a king, lunch like a prince, and dinner like a pauper for a healthy life, right? It is old advice, but it isn’t far off the mark. Starting your day with a healthy breakfast makes you feel like royalty and may also benefit your overall health. And guess what? Your heart might just love it too!
Benefits of a Healthy Breakfast
According to the American Heart Association’s Scientific Statement from 2017, regularly eating breakfast can do wonders for your health. It may help you keep your weight in check, and lower total cholesterol, LDL cholesterol, and blood pressure levels. Plus, it may help support healthy blood glucose and insulin levels.
What is a Heart-Healthy Diet?
Heart-healthy meals are lower in saturated fat and sodium than the traditional American diet and contain fruits, vegetables, whole grains, and lean protein options. Meals are focused on lowering total cholesterol levels and bad cholesterol levels that increase the risk for cardiovascular disease and reduce high blood pressure. A cardiac diet is honestly just another term for a heart-healthy diet. It is recommended to help people with heart disease reduce their risk by eating healthy food and exercising regularly.
Common Foods Encouraged on a Heart-Healthy Diet
Some common foods encouraged on a heart-healthy diet include:
- Eating various fruits and vegetables
- Whole grains
- Beans
- Foods rich in healthy fats, like seafood, nuts, seeds, and healthy oils
Foods to Limit on a Heart-Healthy Diet
The cardiac or heart-healthy diet also suggests reducing:
- Higher sodium foods
- Fried foods
- Foods with a lot of added sugar
15 Heart-Healthy Breakfast Recipes to Kickstart Your Day
1. Avocado Toast
This trendy breakfast has had some staying power for a good reason. It’s quick to make, has healthy fat and whole grains, and you can add some veggies, an egg, or a bit of crumbled feta cheese for extra protein. Plus, bring all the pieces with you, and you can assemble them at your desk while you tackle your morning emails.
2. Oatmeal with Fresh Berries and Low-Fat Milk
Nothing is better than a hearty bowl of oatmeal with beautiful fresh berries to get your morning off to a good start. Top it with some low-fat milk for protein, calcium, and vitamin D, and add some sliced kiwi for a little tropical flavor. This recipe is perfect for a chilly spring morning!
3. Whole-Grain English Muffin with Spinach and Feta Omelet
The beauty of this breakfast sandwich is that you can make the omelet ahead and freeze it. Then just pull it out, reheat it, and add it to a toasted whole-grain English muffin. To make the omelet, break two eggs in a bowl and whisk them together until light and fluffy. Add chopped fresh baby spinach, diced onions, salt, and pepper to the eggs and mix them. Heat a nonstick skillet over medium heat. Grease two 4-inch round egg forms. Set the rounds in the skillet to heat. Pour the egg mixture into the rounds and cook for two to three minutes, until the egg mixture starts to firm up. Then gently remove the form and flip the egg over to cook through.
4. Hummus Toast with Tomatoes, Red Onions, and Arugula
Similar to avocado toast, this hummus toast is a hearty breakfast. It is full of heart-healthy fiber and good fats, and leafy greens. This open-faced sandwich will keep you going all morning long. All you need is one slice of 100% whole grain bread, 1/2 cup hummus, a couple of slices of tomatoes and red onions, and 1/2 cup arugula. Toast the bread until both sides are brown and crisp. Spread the bread with the hummus and top it with the vegetables.
5. Poached Eggs Over Spinach on Whole Wheat Sourdough Bread
Eggs make an easy breakfast, and poaching or hard boiling them helps keep the fat content down. In this easy breakfast, we’ve got poached eggs over spinach on a hearty piece of whole wheat sourdough bread. To poach an egg, heat about two inches of water in a large skillet and add a little vinegar to the water to help the eggs set. Then crack the eggs into individual bowls or cups and gently place the egg in the boiling water. Let them cook for about four minutes, and gently scoop them out.
6. Whole Wheat Tortilla with Scrambled Eggs, Black Beans, Diced Tomatoes, Corn, and Onions
Fill a whole wheat tortilla with scrambled eggs, black beans, diced tomatoes, corn, and onions, and you have a hearty breakfast in no time. Just wrap it up and head out the door. To prep this dish ahead of time, mix up the beans, corn, tomato, and onions the night before. Add a little chili powder and cumin, and let it sit in the fridge overnight. In the morning, scramble up some eggs, place them in the tortillas, and top with some of the bean and corn mix.
7. Silken Tofu with Pomegranate Juice and Frozen Pomegranate Seeds
Whip together 1 cup of silken tofu, 1/2 cup of pomegranate juice, and 1/2 cup of frozen pomegranate seeds. Blend on high. Add a couple of ice cubes if the mixture is too thick.
8. Overnight Oats with Almond Butter, Apples, and Cinnamon
Overnight oats are a delicious and filling make-ahead breakfast. Everything from berries to apples, peanut butter to walnuts, and more make this a great choice. This easy breakfast recipe uses 1/2 cup old-fashioned oats combined with 2 tablespoons almond butter thinned with 1/4 cup of almond milk, 1/2 cup of shredded apples, and 1 teaspoon of cinnamon. Mix them together and place them in a 12-oz jar covered in the fridge. They will be ready to eat in six to eight hours.
9. Cottage Cheese with Fresh Berries and Honey
Cottage cheese is back! It’s true it is the new “it” food, and why not? This creamy, mild cheese dish has 14 grams of protein in just 1/2 cup, which will help keep you feeling full all morning. It is also full of B vitamins and phosphorus and contains about five percent of the daily value of calcium.
10. Deconstructed Smoothie with Vanilla Yogurt, Mixed Berries, Chopped Walnuts, and Chia Seeds
What can be easier than a delicious, deconstructed smoothie? Just place some vanilla yogurt in a bowl, and top it with mixed berries, chopped walnuts, and a tablespoon of chia seeds for a heart-healthy, brain-boosting breakfast.
11. Peanut Butter on Whole Grain Toast with Sliced Banana
Thanks to its monounsaturated fat content, peanut butter is a great choice for a heart-healthy breakfast. It is also packed with vitamin E, iron, and potassium and is a good source of protein. Remember, it is a high-calorie option, so a little can go a long way. Just two tablespoons have about 100 calories, 7 grams of protein, and 1.5 grams of fiber.
12. Vegan Tofu Scramble with Avocado Oil, Diced Onion, Spinach, and Mushrooms
Wanting to stick with a plant-based diet but missing your eggs in the morning? This healthy vegan tofu scramble will satisfy that craving and is super easy to make.
13. Amped-Up Scrambled Eggs with Canned or Frozen Sweet Corn, Sliced Mushrooms, and Red Peppers
Amped-up scrambled eggs for when you have a little extra time. These eggs are scrambled with canned or frozen sweet corn, sliced mushrooms, and red peppers. You can sprinkle in a little spicy chili powder if you like a little kick. Once they are cooked, top them with some fresh cilantro and serve with crusty bread and fresh avocado.
14. Whole Wheat Banana Bread with Chopped Walnuts
Go ahead and make your regular banana bread recipe just swap whole wheat pastry flour for regular all-purpose flour to amp up the fiber content. Add in some chopped walnuts for a boost of heart-healthy omega-3s. Banana bread is great quick bread and breakfast choice. The bananas add moisture and sweetness and often replace some of the fat and sugar that you’d find in other quick bread.
15. Blueberry and Lemon Muesli Parfait with Greek Yogurt and Chopped Nuts
This breakfast just feels like spring. Combining blueberries and lemon is a fresh way to start your day. Place 1/2 cup of muesli in the bottom of a bowl to make these delicious parfaits. Top it with 1 cup of lemon-flavored Greek yogurt, 1/2 cup of blueberries, and a couple of tablespoons of chopped nuts. Sprinkle it with a little more muesli and dive in.
Benefits of Eating a Healthy Breakfast
Starting your day with a healthy breakfast is a great way to kickstart your day. Whether you eat as soon as you wake up or an hour or two after rising, there are many benefits associated with eating a healthy breakfast, including:
- Boosts metabolism
- Supports weight management
- Helps maintain healthy blood sugar levels
- Supports heart health
Conclusion
So, start your day off like royalty with a good heart-healthy breakfast. If you like to learn more about healthy eating and nutrition, check out our blog and see how Signos may be able to help improve your health. Take our quick quiz to see if Signos is a good fit for you!
What are the benefits of a healthy breakfast?
Boosts metabolism, supports weight management, helps maintain healthy blood sugar levels, and supports heart health.
What is a heart-healthy diet?
Lower in saturated fat and sodium, includes fruits, vegetables, whole grains, and lean proteins.
What foods are encouraged on a heart-healthy diet?
Eating various fruits and vegetables, whole grains, beans, seafood, nuts, seeds, and healthy oils.
Which foods should be limited on a heart-healthy diet?
Higher sodium foods, fried foods, and foods with a lot of added sugar.
Can breakfast affect heart health?
Yes, regularly eating breakfast can help keep weight in check, lower cholesterol, and reduce blood pressure levels.
What are some heart-healthy breakfast recipes?
Avocado Toast, Oatmeal with Fresh Berries and Low-Fat Milk, Whole-Grain English Muffin with Spinach and Feta Omelet, Hummus Toast with Tomatoes, Red Onions, and Arugula, Poached Eggs Over Spinach on Whole Wheat Sourdough Bread, Whole Wheat Tortilla with Scrambled Eggs, Black Beans, Diced Tomatoes, Corn, and Onions, Silken Tofu with Pomegranate Juice and Frozen Pomegranate Seeds, Overnight Oats with Almond Butter, Apples, and Cinnamon, Cottage Cheese with Fresh Berries and Honey, Deconstructed Smoothie with Vanilla Yogurt, Mixed Berries, Chopped Walnuts, and Chia Seeds, Peanut Butter on Whole Grain Toast with Sliced Banana, Vegan Tofu Scramble with Avocado Oil, Diced Onion, Spinach, and Mushrooms, Amped-Up Scrambled Eggs with Canned or Frozen Sweet Corn, Sliced Mushrooms, and Red Peppers, Whole Wheat Banana Bread with Chopped Walnuts, Blueberry and Lemon Muesli Parfait with Greek Yogurt and Chopped Nuts.
