Healthy Heart Breakfast Foods

The American Heart Association (AHA) lists a good breakfast as one of the cornerstones of a heart-healthy diet. Many people consider breakfast to be the least important meal of the day when, in reality, it may be the most important. Not only does breakfast help with weight loss by kick-starting your metabolism but it also wakes your body and brain up, preparing you for the day. If you are on a heart-healthy diet, breakfast becomes even more valuable. The AHA suggests the consumption of about 25 to 30 grams of fiber each day. Starting your day with a fiber-rich and tasty breakfast can make a huge difference when it comes to accomplishing this goal.

The Basics

When it comes to heart-healthy breakfasts, there are a few basic rules that will keep the mystery out of what is healthy and what is not. First of all, always choose lean meats and, when preparing them, avoid added saturated and trans fats (like hard margarine or shortening -- or anything else containing partially hydrogenated vegetable oil). So, if you need a bacon fix, go with Canadian bacon. Secondly, wean off of whole-fat dairy products, replacing them with low-fat or fat-free versions. The AHA recommends less than 300 milligrams per day of cholesterol. To meet this recommendation, not only should you stop drinking whole milk but you should also eat only the whites of eggs, as each yolk contains about 200 milligrams of cholesterol. Avoid anything with added sugars (such as sucrose, dextrose, fructose, glucose, and honey). If any of these things are in the top four or five listed ingredients, do not buy that product. Instead, buy 100 percent fruit spread and juice. Too much salt can also be damaging as it can raise blood pressure. Look for reduced-sodium cereals and baked goods. The most important thing here is to read labels. Getting into this habit will help you to keep your body healthy and, in turn, your mind content.

Oatmeal and Cereal

For people on the go, both plain instant oatmeal and high-fiber cold cereal (at least 5 grams of fiber per serving--check the label, too, for excessive salt or sugar) make ideal breakfasts. These foods are high in soluble fiber, which has been shown to help lower cholesterol. To your bowl, add 1 percent or skim milk (low-fat soymilk works as well). Then, you can toss on some of your favorite heart-healthy toppings. Slivered almonds, for instance, add another dimension of health to this breakfast, as they are loaded with vitamin E and magnesium, and therefore provide protein and fiber. Any nuts can be used here though, as they all provide heart-healthy fat. Fresh fruit such as apples (keep the skin on), berries, and bananas make this breakfast even more delicious and better for you. Both bran cereal and oatmeal provide iron, as well, but they provide a type that is not easily absorbed by the body. Vitamin C helps your body absorb this iron. For this reason, a glass of 100% orange juice is the perfect accompaniment to the meal.

Toast and Bagels

Whole-grain breads (including toast, English muffins, pitas and bagels) are all good sources of fiber and iron. In the morning, top your bread with 2 tablespoons nonfat cream cheese or 1 to 2 tablespoons peanut butter. If you want to use margarine, make sure it has little or no trans fat. Top it off with fresh fruit, such as sliced bananas, or 100 percent fruit spread. Again, round out the meal with a glass of 100 percent orange juice to help you absorb all the good stuff you have just taken in.

Yogurt, Cottage Cheese and Smoothies

For people who are not used to eating breakfast, sometimes eating a bowl of oatmeal or whole-grain bagel can be a bit too filling. If you are one of those people (or even if you are not), try one these dairy-based ideas. To a bowl, add about 6 ounces of low-fat yogurt or cottage cheese. These provide a good protein base in addition to calcium, vitamin B-2, vitamin B-12, potassium and magnesium. Top this creamy delight with, again, skin-on chopped apples, whole fresh berries, and pineapple slices. Add some slivered almonds and crunchy, plain granola. If you prefer to drink your breakfast, try adding the yogurt and fruit to a blender. When making your smoothie, also throw in some oats or ground flax seeds. This will thicken your smoothie and add fiber to it. Blend it until it is creamy, pour it into a travel mug, and you are out the door.

On the Go Options

Life moves fast. Do not use this rush as an excuse to skip breakfast. Even faster than the already-quick options above are these heart-healthy choices that can be easily eaten on the road. One possibility is two low-fat hard granola bars, especially if had with a glass (or single-serving bottle) of skim milk or 100 percent fruit juice. Your favorite fruit can also make a good travel-breakfast. Have it with a low-fat or fat-free yogurt drink. Homemade trail mix (or bought at the store after carefully checking the label) makes a great on-the-go breakfast. Be sure it includes high-fiber cereal, dried fruit, and nuts. If baked goods are more your style, forgo the buttery blueberry muffin. Replace it with a high-fiber, low-fat bran muffin and, again, have it with some fresh juice or low-fat milk.

Cooked Breakfasts

If you are a lover of the full-cooked breakfast but are also trying to take better care of your heart, you are in luck. You do not need to give up the eggs and waffles you love. You do, however, need to tweak them. Instead of regular pancake or waffle mix, go with the whole-wheat version. Replace cholesterol-rich and saturated-fatty butter with healthier margarine. Then, for a bit of sweetness, top your pancakes or waffles with fresh fruit or 100 percent fruit preserves. To make your breakfast even healthier and tastier, add berries, smashed bananas, or finely diced apples to the batter before you cook it. As for eggs, the real problem (namely, very high cholesterol) lies in the yolk. Try egg substitute or simply separate the yolk and use only the whites. You may assume that means you will be missing out on flavor but that does not have to be true. Use the cholesterol-free egg whites or egg substitute to make an omelet with your favorite veggies inside. Any combination of onions, mushrooms, peppers, broccoli and tomatoes will boost not only flavor but also the health benefits. Fat-free cheese can be used to give your omelet that bit of gooeyness while whole-wheat toast and a glass of fresh orange juice round out the meal.