Discover five delicious heart-healthy breakfast foodsincluding chocolate!that a registered dietitian cant live without.
So, whos hungry?
Whats the secret recipe for a heart-healthy breakfast?
Meanwhile, heart-smart fats, like walnuts and avocados, should accessorize your meal.
Think bagels, muffins, croissants, and sugary breakfast cereals, Cassetty says.
5 heart-healthy breakfast foods, according to an RD
1.
registered dietitian and nationally-recognized food, nutrition, and wellness expert with a private nutrition counseling practice
Walnuts
According to Cassetty, adding a handful ofwalnutsto your morning routine can go a long way.
Another study found that participants who consume walnuts regularlyversus those who didnthad better health outcomes6.
Toss a handful into your oatmeal or yogurt with fruit, she says.
Theyre also a great addition to granola and avocado toast.
Keep in mind a quarter cup of walnuts is the recommended daily serving.
As such, Cassetty says you shouldnt feel pressured to meet your entire quota in one meal.
Fermented dairy products help load your gut with healthy bacteria that help regulate cholesterol levels.
Plus, research suggestsyogurt-eaters have a better cardiometabolic profile9compared to yogurt-skippers, she says.
Choosing yogurts with lower sugar.
registered dietitian and nationally-recognized food, nutrition, and wellness expert with a private nutrition counseling practice
She notes that a typical serving recommendation is between three-quarters of a cup to one cup.
This promotes better blood flow andlower blood pressure4.
A typical serving is half a cup to a cup.
Orange juice
Aside from being a breakfast mainstay, Cassetty says OJ has a few perks for heart health.
A small amount of orange juice can add valuable nutrients to your diet, she says.
This breakfast staple might protect your heart by loweringLDL5andtotal cholesterol levels and promoting better insulin sensitivity7.
However, Cassetty notes that you want to be mindful of how much of it youre drinking.
[Keep in mind that] therecommended serving sizefor juice for kids under seven is less.
Or use OJ as the liquid in your overnight oats.
Dark chocolate
You heard that right folks, dark chocolate makes the cut for a heart-healthy breakfast.
And dark chocolates perks arent limited to heart health; its also been linked toboosting overall longevity.
A few breakfast recommendations:There are endless ways to incorporate chocolate at breakfast.
Sprinkle chocolate chips into protein pancakes,baked oats, and energy bites, Cassetty says.
Its also a tasty addition to yogurt parfaits.
You also can stir chocolate into hot cereal and add it to granola.
If youd prefer to eat it on the side, theres nothing wrong with that.
Keep in mind, one ounce is the recommended serving size of chocolate.
And if youre feeling extra jazzy, paircoffee and cocoa powderfor a two-for-one heart-healthy breakfast addition.
As such, a heart-healthy morning routine has many facets for this dietitian.
I also have a cup of decaf [coffee] since Im sensitive to caffeine, Cassetty says.
Once Cassetty finishes up her drink of choice she goes on a sunlit walk to the gym.
Morning sunlight helps regulate yourcircadian rhythm, making it easier to fall asleep at night, she says.
As soon as her workout is complete, its time to refuel.
After Im finished working out, I eat a big breakfast containing at least 20 grams of protein.
The benefits of this practice extend far beyond the time it takes, she says.
That said, its important to note that everyones schedule is different.
As such, her routine may not work for everyone.
A few reasons why you shouldnt skip breakfast:
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