“As a cardiologist, I regularly incorporate fruit that is high in fiber and vitamins and low in sugar into my breakfast, including berries, apples and sometimes pineapple—often combined with low-fat yogurt and granola for added fiber content,” says Dr. West.
Some studies have found eggs may actually help protect the heart. But cardiologists are still careful about eating them.
Salmon, whether you're eating lox or oven-roasted salmon, is a fantastic breakfast choice. Salmon is high in omega-3 fatty acids, packed with protein, a good source of B vitamins, filled with selenium, and may reduce the risk of heart disease [*].
Eat an overall healthy dietary pattern that emphasizes:
whole grains and products made up mostly of whole grains. healthy sources of protein (mostly plants such as legumes and nuts; fish and seafood; low-fat or nonfat dairy; and, if you eat meat and poultry, ensuring it is lean and unprocessed)
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.
Whole grains like oats (the plain, non-processed kind) help prevent artery-clogging atherosclerosis by interfering with cholesterol absorption, says Dr. Agatston. Here, creamy oatmeal is topped by blueberries, which are packed with cholesterol-lowering pectin and disease-fighting antioxidants.
“Eating three portions of wholegrain foods such as porridge every day protects your heart by slashing blood pressure levels,” reported the Daily Express.
New research suggests that eating bananas regularly may help prevent heart attacks and strokes. Bananas and other foods high in potassium can prevent fatal blockages that can develop and prevent arteries from hardening and narrowing.
Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent, according to research published in the Journal of the American Heart Association. A healthy diet can reduce your risk of developing coronary heart disease and stroke.
The fact is that bacon is not only loaded with saturated fat, but also contains high amounts of sodium, both of which are linked to increased risk for heart disease. The same is true for frankfurters and deli meats such as salami, ham, and pastrami.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease.
Helps heart health
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
As long as they're not deep-fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure, and they're high in fiber, which can lower the risk for heart disease.
Magnesium prevents calcium buildup in cholesterol plaque in arteries, which leads to clogged arteries. Magnesium levels are inversely associated with cardiovascular disease risk.
"Making plaque disappear is not possible, but we can shrink and stabilize it," says Dr. Cannon.
Fibre in Weetabix
The consumption of fibre is associated with a lower risk of heart disease, strokes, type 2 diabetes and bowel cancer.
Potatoes are a natural source of fiber, protein and starchy carbohydrates and these are certified as heart-healthy food by American Heart Association. It is one of the most common and vital food sources in the world.
But boiled potatoes, mashed potatoes, baked potatoes, when eaten in a limited quantity are a great way to include them in your diet and enjoy its benefits. “Your diet plays a crucial role in the process of keeping your heart healthy apart from doing exercises.