When it comes to eating a heart-healthy breakfast, there are some foods you likely already know aren't exactly nourishing choices (like bacon or glazed donuts). Then there are the downright confusing foods. Are eggs good for heart health or not? Are the cholesterol-lowering claims on some cereal boxes legit?
Here, cardiologists set the record straight on what breakfast foods support heart health and what doesn't. Plus, one cardiologist reveals a surprising breakfast food she avoids because it isn't good for the heart, even though many people think it is.
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The Surprising Breakfast Food a Cardiologist Won't Eat
Dr. Melissa Tracy, MD, FACC, FASE, a cardiologist and the Medical Director of Cardiac Rehabilitation for Rush University System for Health, says that there's one breakfast food in particular she avoids because it isn't exactly heart-healthy -- even though many people think it is: granola with low-fat yogurt.
"Ingredients and food labels must be closely scrutinized before picking this 'what appears to be' healthy breakfast option. Granola can be healthy, yet it can also be loaded with excessive fats and sugars. The same goes for the 'low fat' alternative to whole milk yogurt. Nothing is free. The low-fat and no-fat yogurt options have more carbs that can be converted to fat as well as unhealthy additives," Dr. Tracy explains.
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To her point, some yogurts and granolas are loaded with added sugar. This matters because scientific research shows that a diet high in added sugars is associated with a greater risk of cardiovascular disease. To ensure your yogurt-and-granola combo truly is heart-healthy, Dr. Tracy says it's important to read the ingredients list and nutrition label, opting for products without added sugar. Instead, use berries as a natural way to add sweetness, which are a heart-healthy food because they're loaded in antioxidants.
Cardiologist-Approved Tips for Creating a Heart-Healthy Breakfast
Dr. Sergio Waxman, MD, MBA, the Division Chief of Cardiology in the Department of Medicine at Newark Beth Israel Medical Center, says that another type of breakfast that is often loaded with added sugar is cereal. "Sugary cereals have minimal nutritional value and, in fact, can increase your cholesterol and triglyceride levels," he says. He explains that when a person eats a sugary cereal for breakfast, they will experience an instant sugar rush and then a subsequent drop in sugar levels. "This abrupt fluctuation actually affects insulin levels and may place a person at increased risk for diabetes, obesity, and eventually heart disease," he says.
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Cardiologist Dr. Yaz Debull, MD, is also wary of breakfast cereals when it comes to eating for heart health. "In general, cereal has high carb content and high sugar content. This often results in a high-calorie intake per day. This may contribute to progressive weight gain, which eventually affects the heart negatively over time," he says.
This doesn't mean that all breakfast cereal is unhealthy. It serves as another reminder to do your label reading. Opt for breakfast cereals made with whole grains and have a decent amount of fiber, a nutrient linked to lowering the risk of cardiovascular disease.
In addition to avoiding breakfast foods high in sugar, Dr. Debull says it's important to avoid overeating. "In general, when it comes to food consumption, including breakfast, moderation is key. As a cardiologist, I often emphasize that [breakfast choices] are less about the food types and more about the extensiveness versus moderation in consumption," he says. "In general, maintaining a healthy diet means maintaining a good balance between carbohydrates, fat and protein intake. An excess of any of these can be detrimental to the overall health."
What does a balanced, heart-healthy breakfast look like? One of Dr. Tracy's go-to breakfast is a peanut butter and jelly sandwich. "I use whole wheat bread, organic peanut butter that contains only peanuts and salt and organic raspberry preserves," she says. Not into PB&J? Overnight oats, a veggie omelet, avocado whole grain toast and chia seed pudding are some other options to consider.
Remember, every meal is an opportunity to nourish your body and support your heart. Enjoying a delicious breakfast that lowers your risk of heart disease is a pretty stellar way to start the day. And now you know exactly how to do it without falling into any marketing traps or gimmicks.
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SourcesDr. Melissa Tracy, MD, FACC, FASE, cardiologist and the Medical Director of Cardiac Rehabilitation for Rush University System for Health. She is a professor of medicine at Rush Medical College.Dr. Sergio Waxman, MD, MBA, Division Chief of Cardiology in the Department of Medicine at Newark Beth Israel Medical Center, an RWJBarnabas Health facility in New Jersey
Dr. Yaz Debull, MD, cardiologist who uses social media to educate people about cardiovascular health