Heart-healthy eating is an important way to lower your risk for heart disease.
It begins with healthy food choices containing potassium, fiber, calcium, magnesium, and protein and limiting others containing saturated fat, sodium, and added sugars.
Begin by stocking up on nutrient-dense fruits, vegetables, whole grains, lean proteins, and low-fat dairy products at the grocery store as these make great ingredients for a heart-healthy breakfast. Nutrient-dense foods provide vitamins, minerals, and health-promoting natural compounds.
Whole Grains.
Aim for 100% whole-grains. Food is 100% whole grain if the food label’s first ingredient contains the word “whole,” such as whole wheat or whole oat. It’s still considered a whole grain if water is the first ingredient.
Lean Proteins.
Limit saturated fat by looking for “loin” or “round” cuts of beef, pork, or lamb, using 90% lean ground meats, and removing the skin on poultry before cooking.
Fruits and Vegetables.
Choose fresh, frozen, canned, or dried fruits and vegetables. When selecting fruits, choose options with 0 grams added sugar or canned with 100% juice. Select low-sodium canned or frozen vegetables.
Low-fat Dairy.
Shop for non-fat or 1% milk, low-fat or non-fat cheese, and plain yogurts without added sugars.
Heart-Healthy Breakfast Ideas Using Avocados
Fresh avocados are a hearth healthy fruit and can help you meet the diet recommendations of the American Heart Association. If you are looking for breakfast ideas that contain heart-healthy avocados, check out these delicious fresh avocado recipes below:
Breakfast burrito or wrap:
Create a burrito or breakfast wrap using a 100% whole grain tortilla filled with vegetables, egg or egg whites, avocado, low-fat cheese, and salsa. Avocados are sodium, sugar, and cholesterol-free and contribute nearly 20 nutrients, including vitamins, minerals, dietary fiber, and phytonutrients.
Smoothies:
Smoothies are a delicious way to increase your intake of fruits and vegetables. Want more fiber in your smoothie? Avocados are a great fresh-fruit option to help boost fiber intake. One-third of a medium avocado adds 3 grams of fiber, which may help to lower cholesterol. Try this Avocado Berry Smoothie or an Avocado Mango Smoothie.
Avocado toast:
Avocado toast is simple to make, and the recipe combinations are endless. For extra protein, add an egg or low-fat cheese. Here is a fresh take on avocado toast that utilizes creamy 1% cottage cheese.
For more heart-healthy breakfast ideas featuring delicious, healthy avocados, visit the Love One Today recipe section today.
