Breakfast can rapidly transform into a dessert or a meal laden with unhealthy fats, cholesterol, and salt if you opt for popular choices like bacon, muffins, or pancakes. This situation can genuinely alarm cardiologists.
“People often feel rushed in the mornings and tend to grab comfort foods like toaster pastries or processed breakfast cereals which can have as much sugar as candy bars,” shares Dr. Andrew Freeman, who leads cardiovascular prevention and wellness at National Jewish Health in Denver.
However, finding a breakfast that combines energy, nutrition, and satisfaction in one healthy meal isn’t too difficult.
Cardiologist Tip of the Day: Eat Oatmeal for Breakfast
“For me, oatmeal is a staple,” Freeman states. “Generally, I recommend it as the top choice.”
He prepares it at home or chooses it when traveling, especially when healthy options are limited.
Many other physicians echo this sentiment, often citing oatmeal as their preferred healthy breakfast.
Why It Matters
Oats come with numerous health advantages. They offer carbohydrates, protein, good fats, fiber, vitamins, and minerals, according to registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Additionally, oats have beta-glucan, a fiber type that can help reduce cholesterol levels.
This soluble fiber communicates with the liver to remove LDL (bad) cholesterol from the bloodstream and eventually excretes it with the fiber, Rizzo explains.
Moreover, the beta-glucan fiber may influence hormones that regulate hunger and appetite, potentially aiding in weight management.
How to Get Started
Opt for plain oatmeal rather than flavored varieties, which can be stuffed with added sugar.
Freeman suggests preparing a cup of oatmeal with water instead of milk or butter, which can increase caloric intake and saturated fat.
Next, pile on fresh fruit; Freeman particularly likes berries, known for their high antioxidant content. A diet rich in antioxidants can help lower the risk of diseases linked to oxidative stress, like heart ailments.
Including healthy ingredients such as ground flaxseeds or a handful of walnuts, both good sources of omega-3 fatty acids, is also beneficial.
Freeman advises against instant oatmeal, as it’s typically highly processed, and suggests choosing rolled oats instead.
