Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
Cereals that are abundant in fiber help reduce your cholesterol levels, which in turn can decrease your risk of cardiovascular disease. Additionally, fiber gives you a feeling of fullness which can reduce over-eating.
Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.
Eating whole grains - such as brown rice, oats and Weetabix - could prevent an early death, research backed by Oxford University suggests. Experts at Harvard in the United States found just one 16g serving per day of whole grain cuts the risk of dying from any cause, heart disease or cancer.
Weetabix is fortified with certain vitamins and minerals and if eaten to excess, then you could be taking in too much of these nutrients. We would recommend that an adult eats no more than four (4) Weetabix biscuits per day.
Source of nutrients: Special K cereal is a good source of vitamins A and D and an excellent source of vitamin C, iron, thiamin, riboflavin, niacin, folic acid, and vitamins B12 and B6, and can be consumed as part of a healthy, well-balanced diet.
Eating Weetabix can slash your risk of dying early, a study suggests. Experts at Harvard found just one 16g serving per day cuts the risk of dying from heart disease or cancer.
Nutritional facts: Both oats and cornflakes are full of nutrients and adding them in your regular diet makes you healthy. These breakfast cereals not only help in maintaining the cholesterol level of the body but also the presence of minerals and vitamins in them helps to keep the heart-healthy.
Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk. Fish is a good alternative to high-fat meats.
Bran flakes
The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.
plain yogurt, fruit, and nuts. oatmeal, fruit, nuts. whole wheat or rye toast with nut butter. black beans and tortilla (corn or whole wheat).
Potatoes for health and nutrition
They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.
The best diet for preventing heart disease is one that is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils; includes alcohol in moderation, if at all; and goes easy on red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and foods with trans ...
Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).
Kellogg's Special K is higher in Vitamin B12, Vitamin B6, Folate, Vitamin E , Selenium, Vitamin C, Vitamin B2, Vitamin B3, and Vitamin B1, yet Kellogg's Corn Flakes are higher in Iron. Kellogg's Special K's daily need coverage for Vitamin B12 is 600% more.
Multigrain Special K is rich in fiber, vitamins, and minerals. It makes you feel full, making you less prone to feel hungry. You will also eat other healthy foods such as fruits, yogurt, low-fat milk, fish, chicken, vegetables, and dairy that are low in carb and fat content.
"All-Bran can help to alleviate the symptoms of bloating. That's because it contains natural wheat bran fibre that helps keep you regular." 10g of wheat bran fibre per day helps reduce digestive transit time. ALL-BRAN contains at least 3-6g wheat bran fibre per serve.