Breakfast is considered by many as the most important meal of the day. But some breakfast foods are considered healthier than others, particularly when it comes to heart health.
Mr Shyam Kolvekar is a Cardiothoracic Surgery Consultant based in London. He recommended the foods to include in your first meal of the day and some heart-healthy breakfast ideas.
Wholegrains
You should choose wholegrain options for breakfast, such as oatmeal, wholegrain cereal or wholegrain toast, said Mr Kolvekar. He explained: “Whole grains contain fibre, which can help lower cholesterol levels and support heart health.”
Fruits
Include fresh or frozen fruits. Mr Kolvekar said: “Berries, bananas, apples, and citrus fruits are excellent, providing vitamins, minerals, antioxidants, and fibre.”
Fatty fish
Consider incorporating fatty fish occasionally. Mr Kolvekar said: “Smoked salmon on whole-grain toast can provide omega-3 fatty acids.”
Nuts and seeds
Add nuts or seeds to your breakfast for a dose of healthy fats, fibre, and nutrients.
“Almonds, walnuts, chia seeds, and flaxseeds are good options,” said Mr Kolvekar.
Dairy or dairy alternatives
Include low-fat or fat-free dairy products, such as yogurt or milk, for a source of calcium and protein.
Mr Kolvekar said: “If lactose intolerant or prefer plant-based options, choose fortified plant-based milk like almond or soy milk.”
Lean protein
Include lean protein sources to help keep you full and satisfied. Mr Kolvekar said options include eggs (prepared in a heart-healthy way, such as boiled or poached), lean turkey or chicken, or plant-based protein sources like tofu.
Healthy fats
Incorporate sources of healthy fats, such as avocado or a small amount of olive oil, into your breakfast.
These fats can contribute to heart health, said Mr Kolvekar.
Limit added sugars
Minimise intake of added sugars. Mr Kolvekar said: “Choose whole, unprocessed foods and avoid sugary cereals, pastries, and sweetened beverages.”
Some heart healthy breakfast ideas
- Oatmeal topped with berries and a sprinkle of nuts.
- Whole-grain toast with avocado and smoked salmon.
- Greek yogurt with fresh fruit and a drizzle of honey.
- Vegetable omelet with whole-grain toast.
- Smoothie with spinach, berries, banana, and a spoonful of chia seeds.
Mr Kolvekar added: “Remember to tailor your breakfast choices to your personal preferences and dietary needs.
“If you have specific health concerns or dietary restrictions, it is advisable to consult with a healthcare professional or a registered dietitian for personalised advice.”
The Heart Surgeon’s Cookbook is the brainchild of New York-based Cardiovascular and Thoracic Surgeon Dr Nirav Patel MD and Fredrik Berselius, holder of two Michelin stars and Founder and Owner of Aska restaurant in New York.
They accepted the challenge from the global medtech provider Getinge to create a cookbook that not only celebrates the physical and mental dexterity of both doctor and chef, but also serves as a unique training tool for heart surgeons, no matter what stage of their career. To find out more visit https://www.getinge.com/uk/campaigns/cookbook/flipbook/
This story originally appeared on Express.co.uk
