In fact, avo toast is one of Dr. Subgil’s favorite heart-healthy breakfast recipes, and he eats it almost every day. “It’s simple, quick, and a great way to get some good fats and fiber that support heart health. And I especially love how filling it makes me feel,” says Dr. Sabgil. Read on to find out why avocado toast is the perfect balanced breakfast for optimal heart health, according to cardiologists. Plus, here are some ways to make this easy breakfast recipe even more filling (for added protein, health benefits, and happiness) first thing in the morning.
Experts in this article
- Dr. David SabgillDr. David Sabgir is the founder of Walk With a Doc and spokesperson for Fresh Avocados – Love One Today.
How to make a heart-healthy breakfast, according to a cardiologist
According to Dr. Subgil, all you really need to make a heart-healthy breakfast are two ingredients (yes, just two!): avocado + toast. “When it comes to heart health, I always recommend looking for nutritious foods that contain fiber and healthy unsaturated fats. Both are good for longevity, but most people don’t eat them. Especially not getting enough fiber,” he says. Luckily, avocado and toast meet both of these needs. The combination of avocado and toast is heavenly.
On the other hand, avocados are a good source of fiber as well as unsaturated fats. For reference, 100 grams of avocado (about half a medium avocado) contains: 6 grams of dietary fiber and almost 10 grams Monounsaturated fat. “Studies have shown that monounsaturated fats (MUFA), such as those found in avocados, can help lower bad cholesterol levels in the blood, which can lower your risk of heart disease and stroke. ,” says Dr. Subgil. Plus, whole grain toast is packed with fiber and pairs perfectly with creamy, dreamy avocado.
That being said, it’s important to note that this recipe is lacking in the protein department. To that end, cardiologists recommend pairing it with another protein source to keep your energy levels going throughout the morning. Would you like fried eggs with cheese and black beans or a smoothie? “It’s a really versatile dish. It’s delicious on its own, but you can also add it for extra protein. Boiled egg or cottage cheese” says Dr. Subgil. Alternatively, you can discard the bread entirely and replace it with bread. sweet potato slices Enjoy a cozy, nutritious, gluten-free, high-fiber breakfast.
5 Cardiologists’ Favorite Breakfast Foods to Promote Heart Health
1. Avocado
Unsurprisingly, avocado is one of Dr. Subgil’s breakfast staples. Avocado toast is simple yet effective. it’s not It’s the only way to enjoy this nutritious food. In fact, make one of his 10 nutritious avocado recipes (not toast or wok) to make BLT stuffed avocados, avocado mac and cheese (!), and avocado deviled eggs. If you want to get even more excited about this fruit, you can also use it to make his 5-ingredient avocado bread. Trust me, family: It’s delicious.
2. Whole grain toast, oats, or other grains
Fiber and monounsaturated fats work together like peanut butter and jelly. (No, really.) Fiber-rich toast paired with heart-healthy nut butter (plus a little antioxidant-rich strawberry jelly) is a great combination. “It’s a source of dietary fiber and can be combined with foods that contain good fats, such as nut butters and avocados,” says Dr. Subgil.
3. Smoked salmon or lox
Did someone say brunch? According to Dr. Subgil, eating nutritious fish like salmon for breakfast is a great way to keep your heart healthy at the start of the day. “Salmon provides omega-3 fatty acids, a type of polyunsaturated fat, and is delicious when added to an omelet or a slice of avocado toast,” he says. Additionally, the American Heart Association (AHA) states: polyunsaturated fats It helps lower “bad” cholesterol levels in your blood, which can lower your risk of heart disease and stroke. Foods high in this nutrient include: Other types of oily fish such as anchovies, herring, mackerel, black cod, sardines, bluefin tuna, whitefish, striped bass, and cobia. Some nuts and seeds such as walnuts, flaxseeds, and sunflower seeds. Also tofu and soybeans.
4. Nuts and seeds
When in doubt, Dr. Sabugir says adding a few nuts or seeds to your breakfast mix can help. “Nuts and seeds such as walnuts, almonds, and chia seeds contain both ‘good’ fats and fiber. Plus, it’s easy to add to oatmeal or smoothies,” he says. Not to mention, it’s also a brain-healthy food rich in omega-3 fatty acids.
5. Eggs
Yes, for many people, breakfast is it’s not It is complete even without some kind of egg dish. Fortunately, Dr. Subgil agrees that it’s an egg-cell, brain-healthy breakfast ingredient. “Eggs contain both polyunsaturated and monounsaturated fats. Plus, eggs can be used in a variety of ways, from scrambled to poached,” he says. Frankly, we couldn’t agree more. There are many creative ways to eat eggs. Consider baking eggs on a baking sheet full of anti-inflammatory vegetables or making scalloped potatoes with boiled eggs.
Heart-healthy morning habits for cardiologists
In fact, what you eat plays an important role in your heart health, but Dr. Subgil emphasizes that it’s not the only thing to consider when planning your morning routine. In fact, cardiologists believe that exercise is just as important as what you eat for breakfast. “When it comes to heart health, it’s so important to get enough exercise throughout the day. This is actually a passion of mine. I started a nonprofit organization. walk with the doctor, encourages physical activity for heart health and longevity. I truly believe that walking is medicine and that the simple act of walking or rolling has the power to change your life, no matter your age or ability level. ”
In addition to exercise and eating heart-healthy foods, Dr. Sabugir recommends staying hydrated. “Water is a great option to start the morning. It keeps you hydrated, and good hydration can be related to Reduce long-term risk of heart failure. You can also add slices of lemon, cucumber, mint sprigs, or other fresh fruit to give your water a natural flavor,” he says. He also recommends drinking sugary drinks in moderation. “While you don’t have to completely eliminate anything from your diet, it’s a good idea to limit sugar-sweetened beverages such as soda, sweet tea, or coffee drinks with added sugar.”
Ultimately, Dr. Sabgill’s biggest tip for establishing a heart-healthy morning routine is to stick to it consistently. “I’m a big proponent of a morning routine. Starting your day with healthy behaviors like taking a walk, meditating, and eating a nutritious breakfast with good fats and fiber sets the tone for the rest of your day. This will affect your health in the long run.”
A registered dietitian talks about the benefits of eating avocados as follows: