The 7 Worst Breakfasts for Heart Health (and What to Eat Instead) | Livestrong.com

We all want to start each day on the right foot. So munching on a heart-damaging morning meal is probably not the way to go. Unfortunately, some of the most popular breakfast dishes can’t stand a strong, healthy heart.

Here, Kylene Bogden, RDNco-founder of FWDfuel, shares breakfast Foods to Skip (or Limit) for Long-Term Heart Health.

Breakfast meats can make your mouth water, but when you eat them consistently over time, they can also upset your heart.

That’s because foods like bacon, sausage, and ham are loaded with saturated fat, Bogden says. Too much saturated fat in your daily diet can raise your LDL (bad) cholesterol, increasing your risk of blocked arteries and cardiovascular diseases such as atherosclerosis.

Case in point: a July 2015 meta-analysis in ‌public health nutrition‌ found that people who ate more rprocessed and processed meat they had higher odds of death related to heart problems (and cancer).

In addition, breakfast meats also contain “a host of inflammatory and chemical preservatives that can impair gut health and immunity,” Bogden says.

But if you can’t live without bacon, don’t worry. You don’t have to ban breakfast meats from your plate, just enjoy them in moderation. In other words, think of bacon, sausage, and ham as once in a while treats instead of everyday staples.

You can also opt for alternatives like plant-based breakfast “meats.” Just be smart with your selection: “While some brands have less saturated fat than your average breakfast meat, some companies add a lot of chemicals and preservatives.” [like sodium]Bogden says.

In this case, it would be healthier to forgo ultra-processed foods and just choose a leaner meat like turkey, he adds.

Between donuts, muffins and croissants, there is no shortage of delicious breakfast pastries. But these baked goods aren’t good for your heart health in the long run.

The cakes are a “triple threat combination of saturated fat, refined sugar, and inflammatory chemicals/food coloring, which cause inflammation in the body,” says Bogden.

Over time, chronic inflammation slowly damages arteries and other small blood vessels and can contribute to heart disease, he says.

Some cereals and granola can serve as much sugar as a plate of pastries.

“Added sugar, especially refined sugar, is often the main ingredient in these products,” Bogden says. The problem is, “sugar can be even more inflammatory than saturated fat when it comes to heart health.”

Here’s why: when you take too much sugar, your body releases insulin, which stores the excess in your fat cells. In the long term, this can result in weight gain and insulin resistance, which are risk factors for even greater inflammation and certain metabolic conditions, according to the cleveland clinic.

“Years of chronic inflammation due to diet are now linked to [cardiovascular-related illnesses such as] stroke, high blood pressure, and heart disease,” says Bogden.

So if your favorite breakfast is granola or cereal, be sure to choose varieties with less than 4 grams of added sugar per serving.

Even better if it provides a solid amount of heart-healthy fiber (aim for 5 grams). A March 2015 analysis in ‌BMC Medicine‌ found that people who ate the most cereal fiber were 19 percent less likely to die from any cause, including heart disease.

While you expect to find a lot of sugar in sweets like cookies and cakes, sneaky sugars lurk in seemingly “healthy” breakfasts, too like yogurt

Many flavored varieties are full of added sugars, says Bogden. That’s largely because food manufacturers add copious amounts of sweet stuff to enhance the flavor of packaged foods.

But all this heart-unhealthy sugar adds up. The average American eats about 17 teaspoons of added sugar daily (which is almost triple the recommended 6 teaspoons or less per day), according to the Cleveland Clinic.

Not to mention, flavored yogurts also tend to contain a heavy dose of food coloring, Bogden says. While artificial colors can make your food look more appealing, they don’t add any nutritional value. In fact, preliminary research has found that the dyes can be potentially harmful to your health.

For example, a November 2013 review in the ‌International Journal of Environmental and Occupational Health‌ found that some food dyes are associated with carcinogenicity, genotoxicity, and hypersensitivity in animals. Although more studies are needed to corroborate these findings in humans, limiting food coloring intake could be a safe strategy.

That said, yogurt can be a nutritious addition to your breakfast bowl, as long as you stick to plain, low-fat varieties. Easy Greek Yogurt And Skyr, which are low in saturated fat and high in protein, are particularly good choices.

Not a fan of plain yogurt? Just add your favorite fresh fruit.

Pancakes are a popular breakfast dish, but they don’t always promote a healthy pump.

That’s because they’re often made with refined carbohydrates like white flour, which have been stripped of essential nutrients. Because refined carbohydrates lack adequate fiber, they spike your blood sugar and trigger an inflammatory response, according to the Cleveland Clinic. Plus, pancake eaters tend to smother their pancakes in high-fat butter and sugary syrup.

But if you have a craving for grilled cakes, you can still enjoy them ‌Y‌ also keep your heart healthy. Here’s how: Choose a brand made with fiber-rich whole grains and free of added sugars, inflammatory oils, and excess sodium, Bogden says.

Then, top your pancake stack with antioxidant-dense berries for an added heart-healthy benefit.

While French fries can be filling and nutritious (they’re made mostly of potatoes), they’re often made with a host of non-nutritious ingredients that spell trouble for your heart. For example, these potatoes are frequently fried in inflammatory oils or butter.

Likewise, a side of these sprouts is often served overly salty. but a diary diet with excess salt increases your risk of high blood pressure, which can contribute to chronic health conditions like heart disease, according to the Harvard T.H. Chan School of Public Health.

To make heart-healthy hashbrowns, sauté them with a drizzle of heart-healthy olive oil along with other vitamin-rich vegetables.

Your morning drink can also be a sugar bomb that sabotages a healthy heart.

In fact, sweetened beverages are the leading source of added sugars in the American diet, according to the Centers for Disease Control and Prevention (CENTERS FOR DISEASE CONTROL AND PREVENTION).

When it comes to bottled teas and pre-made coffee products, the added sugar problem often takes the form of high fructose corn syrup, Bogden says. “Frequent consumption of high fructose corn syrup has been linked to heart disease,” she says.

Excessive sugar drinking is also associated with weight gain, obesity, type 2 diabetes, kidney disease, nonalcoholic liver disease, tooth decay, and gout, a type of inflammatory arthritis, according to the CDC.

The takeout: Mix bottled teas and coffees in favor of unsweetened varieties that you make yourself. In moderation, both tea and coffee (which are rich in antioxidants) can be beneficial for the heart.

Pining for an extra dash of flavor? Try adding a squeeze of lemon or a pinch of cinnamon.