So if breakfast is “the most important meal of the day,” it stands to reason that including both is critical.
eat fiber, says cardiologist leonard piankoDM, it is great for your digestive systemPlus, it helps you feel full after breakfast, helps lower ‘bad’ LDL cholesterol, and is found in many plant-based breakfast foods packed with vitamins and minerals that are great for your heart. “Fiber may be a key factor in lowering blood pressure and cholesterol, which are two risk factors for heart disease,” says Dr. Pianko. 2016 Population-Based Reference Study examined a cohort of more than 1,600 adults over the age of 49 and found that those who ate the most fiber were nearly 80% more likely to live a long and healthy life. People who ate high-fiber diets were less likely than their counterparts to have high blood pressure, type 2 diabetes, dementia, depression and functional disability.
Heart-healthy forms of protein— think beans, whole grains, eggs, nuts, and fish — are just as important. “The protein in your breakfast can boost your muscle and brain health in addition to your cardiovascular health.” Fatty forms of fish like smoked salmon are packed with protein Y omega-3 fatty acids, which are linked to living longer. Nuts, seeds, and legumes are linked to protection against high cholesterol because they are high in antioxidants and phytonutrients. Eat one of these plant-based protein sources on a regular basis can also lower blood pressureanother check mark on the list for cardiovascular health.
TL; DR? You can think of fiber and protein as the “big two” when it comes to heart-healthy breakfast nutrients.
How Much of These Heart-Healthy Breakfast Nutrients to Consume (And Which Plate a Cardiologist Recommends)
While Dr. Pianko stresses that it’s very important to get fiber and protein at breakfast, keep in mind that you don’t have to meet all of your needs first thing in the morning. Instead, he recommends spreading your protein and fiber intake throughout the day to fuel your brain, muscles, and heart throughout the day. “We tend to eat our heaviest meal at dinner, which is not good for blood sugar or sleep,” agrees the cardiologist. patrick fratellone, Doctor in medicine. “But it’s easy to get enough protein and fiber as long as we plan our meals, especially breakfast.”
So how much of each of these heart-healthy breakfast nutrients do you need to maintain a healthy heart? “The optimal amount of fiber varies by gender, and men require more fiber than women. The amount of fiber needed also increases with age because our metabolism slows down,” says Dr. Pianko. The average adult needs between 21 and 38 grams of fiber per day, but most people consume less than 15 grams of fiber per day. As such, Americans of all ages could significantly increase their fiber intake, and breakfast is an excellent opportunity.
“The optimal amount of protein also depends on your weight, activity level, and overall health. However, the Dietary Reference Intake (DRI) is 0.36 grams of protein per pound of body weight, which equates to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. Use this handy protein calculator to check your own protein needs.
So what should you look for at the breakfast table? Greek yogurt or oatmeal are great sources of protein, and adding berries will give you fiber. Dr. Pianko also suggests adding nuts (such as almonds or walnuts) to the power duo to boost protein and fiber levels even further. He also recommends having a high-fiber cereal with milk, fruit, and nuts. Lastly, he highlights scrambled eggs or an omelet with high-fiber vegetables (like spinach, broccoli, or artichokes) and healthy fat sources like avocado plus a piece of whole-grain bread.
You can also make this delicious (and super heart-healthy) protein- and fiber-packed Strawberry Quinoa Parfait:
Now that we’ve covered what you they should eating, Dr. Pianko notes that it’s also important to avoid foods high in salt, sugar, and saturated fat (including donuts, sugary cereals, and packaged pastries) to reduce your risk of heart disease.
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