Foods high in fiber, vitamins, and healthy fats, such oats, whole grain bread, unsweetened plant-based milk, and fresh fruits, can assist persons with cardiovascular disease manage their blood pressure and cholesterol.
Breakfasts low in saturated fats, salt, and LDL (bad cholesterol) should be a priority for people with cardiovascular disease, according to Dr. Nguyen Anh Duy Tung of Nutrihome Nutrition Center. A healthy breakfast can lower the risk of heart-related problems throughout the day by stabilizing blood pressure and blood sugar.
Dr. Tung suggests these five heart-healthy breakfast options:
- Complete oats Beta-glucan, a soluble fiber found in abundance in oats, aids in lowering blood lipid levels and reducing the intestinal absorption of cholesterol. They also encourage fullness and help control blood sugar. Cook oats with water or unsweetened plant-based milk for a heart-healthy breakfast. Top with fresh fruit or chia seeds for extra benefits.
- Bread made with whole grains Whole grain bread, rich in fiber, B vitamins, potassium, and magnesium, helps lower blood pressure, relaxes blood vessels, and safeguards vascular health. It also inhibits the accumulation of fat in arteries and lessens the metabolic load on the heart because it has a lower glycemic index than white bread.
- Plant-based milk without sugar Alternatives to cow’s milk, such almond, soy, or walnut milk, provide heart-healthy unsaturated fats. These drinks are also high in antioxidants, phytosterols, and vitamin E, which aid to improve blood vessel function and lower inflammation. Selecting unsweetened and additive-free types is the best way to prevent blood sugar and cholesterol rises.
- Eggs boiled One excellent source of high-quality protein that helps preserve muscle mass without causing insulin spikes in the morning is boiled eggs. Lecithin, which promotes fat metabolism, is another ingredient they contain. However, people with lipid disorders should avoid fried or butter-enriched recipes and limit their consumption to three to four eggs per week.
