In today’s post, we will discuss breakfast the most important meal of the day. Not just eating breakfast but how to eat breakfast that’s heart healthy. It’s important to keep that heart of yours happy and well taken care of. If you don’t it could be some really ugly repercussions to following that type of lifestyle.
So I’ll help you out and do my best to help you keep your heart happy and healthy. I will do such by giving you my top 4 heart-healthy breakfast foods.
These are foods that I currently eat some more than others each day. No, I don’t consistently eat all 4 every day that would be a lot of work to do. Breakfast time would be over by the time I was finished preparing them. But I have eaten each multiple times over time.
What I didn’t like I didn’t eat for long and what I did like I still eat today when I get the chance to do so. Everyone is different and some I may have thought was nasty you may think is delicious vice versa.
The key is that all of these foods I’m about to mention are heart healthy and that’s good for all of us no matter how you choose to cipher through them. It will benefit your heart.
Heart Healthy Breakfast Foods – My Top 4
Light Almond Bread Plain or Made into a meal – Almonds have a great source of omega-3 fatty acids. It’s known to substitute saturated fat in your diet.
The nuts can help you lower bad cholesterol without affecting your good levels. You replace toast with almond bread. You can eat this as is or you can add some pizzaz to it.
You can do such by the following –
- 1 teaspoon of baking soda
- 2 and a half cup of almond flour
- 1 tablespoon of ground chia seed or flaxseeds
- 3 eggs, separated
- 1 tablespoon of honey
- 1 cup of yogurt
- 1/4 teaspoon of sea salt
Now you want to prepare it by preheating your oven no more than 300 degrees F. Be sure you place the grease and almond flour in a loaf pan. Combine the flour, baking soda, chia seeds, and sea salt in a bowl. Put that off to the side for now.
Whisk the egg yolks, yogurt, and honey until it gets light and fluffy in the bowl. Then stir in the flour mixture and beat the egg whites until stiff peaks began to show.
Finally, fold the egg whites into your batter. Pour it into your loaf pan. Now, you will bake for 45 to 50 minutes, or until you can place an item like a toothpick in the center and it comes out with no residue left on it.
Almond-Blueberry Oatmeal (Third Favorite) – Whole grains like oats. Help prevent artery-clogging atherosclerosis by interfering with cholesterol absorption.
You make this with the following
- 1/4 steel-cut oats
- 1 cup of water
- 1 tablespoon of almonds
- 1 cup of fat-free milk
- 1 teaspoon of grounded
- 1/3 of fresh or frozen blueberries (optional)
After you have all the ingredients you will prepare this by the following. Boil the cup of water over high heat, Add 1/4 cup of steel-cut oats, cook stirring, for 25 minutes, until the oatmeal is soft. Lower the heat and cook for 3 minutes stirring constantly.
Baked Apple Oatmeal (Second Favorite) – Apples help lower your LDL by up to 40%. Apples plus some good warm oatmeal is always a recipe for healthiness.
You want to have the following ingredients,
- 1 cup of water
- 2 tablespoons of raisins
- Half a cup of old-fashioned rolled oats
- 1 medium-sized cooking apple, You will want to core and chop the apple
- Half tablespoon of cinnamon
After you have all of these ingredients you will want to began to prepare this dish by preheating your oven to 350 degrees F.
Mix the apple, oats, cinnamon, raisins, salt, and water in a bowl (of your choice) and stir thoroughly. Bake this uncovered, stirring no more than twice, for 15 to 20 minutes or until the mix becomes thick and the apples become really tender.
Heart Healthy Muffins (My Favorite) – I honestly love the raisins in this muffin. Well, one reason is cause I like raisins in general. But another reason is because raisins are full of potassium.
That helps the body control blood pressure. Then you add the walnuts which I include in the recipe. They add heart-healthy monounsaturated fat.
To make this muffin you will need the following ingredients
- 1/3 cup of sugar (brown sugar if you can). White sugar isn’t really good for you
- 2 large eggs, 1/4 teaspoon of salt
- 1 teaspoon of ground nutmeg
- 1 tablespoon of cinnamon
- 1 and a half teaspoon of baking soda
- 1/4 cup of vegetable oil
- 1 large carrot (grated)
- 1/4 cup of quick-cooking oats
- 1/2 cup of golden raisins
- 1 small granny smith apple
- 1/2 cup of pitted prunes be sure to chop these well
- 1/2 cup of unbleached all-purpose flour
- 1/2 cup of whole wheat flour
- 1/3 cup of chopped walnuts.
Now that you have all the ingredients you will want to preheat your oven to 350 degrees F.
You should now line your muffin pan (preferably a 12 cup muffin pan) with paper liners or spray thoroughly with cooking spray.
Mix the sugar, eggs, oil, apple, raisins, carrot, walnuts and prunes into a bowl of your desire. From experience though it works best in a medium bowl.
Whisk together the all-purpose flour, cinnamon, oats, baking soda, whole wheat flour, nutmeg, and salt in a big bowl. Stir in the carrot mixture. Do this until blended.
Finally, place the batter into the muffin cups. Resist the temptation to taste these just yet. I fail to do so every time I make these muffins but they smell so good and the way it looks is just something to behold.
You now need to bake these muffins for approximately 20 minutes, or until you can place a toothpick in the center and if no residue is on it when you pull it out. It’s good to go and your mission is almost complete.
I would suggest letting this pan cool on the pan rack for at least 5-8 minutes before you remove it. Or you can learn the hard way like I have so many times and take it out instantly and dive right in. I will leave a link below to a 12 cup muffin pan I highly recommend.
That’s it for this post I hope you find these foods delicious and will start eating them soon. Your heart health is very key to your living. You must keep that thing pumping and functioning correctly.
You can do such by starting your mornings off with one or all of these meals. Whichever one or ones you choose is totally up to you.
Remember they are all heart-healthy breakfasts. My wife helps me make a lot of these. I’m no cook by any stretch of the imagination. She makes these ten times better than I do. So shout out to her. I have to give the credit where it was due.
Have a great day thank you for stopping by be blessed. Feel free to leave a comment or feedback on your own personal experience with these foods or on the post in general. I will respond as soon as I can. Be sure to bookmark or favorite my website. So it will be easier for you to find me.
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