The staff from the Heart and Vascular Center at Dartmouth-Hitchcock and local volunteers of the Go Red for Women Campaign of the American Heart Association, offer these tasty "heart healthy" options for breakfast.
Among the flurry of activity usually dedicated for morning hours, it can seem difficult to find time to make a heart-healthy breakfast. Eat right even if you are on the go. Here are some simple tips for you.
Instant Oatmeal
When you only have five minutes to spare, grab a packet of instant oatmeal, place it into a bowl with water (per instructions), heat it in the microwave and then stir in a tablespoon of flax seed. Try topping it with a sliced banana or cut up strawberries for some extra sweetness.
Quick Eggs
Eggs get a bad rap for being high in cholesterol; however, there are definitely ways to make them heart-healthy by eating egg whites, skipping the salt and considering hot sauce instead.
For an extra boost, scramble your eggs and toast two pieces of whole-grain bread at the same time. When your toast is ready, spread a tablespoon of peanut butter on top and then eat them with your scrambled eggs on the side. Total prep and cook time: less than 10 minutes.
Yogurt and Muesli
Yogurt is a smart and easy option for breakfast. It also protects against gum disease, which can lead to heart disease if unchecked. Top one cup of plain, low-fat yogurt with a half cup of muesli, add a half-cup of sliced grapes and one tablespoon of chopped walnuts.
Homemade Smoothie
The night before, put half of a peeled banana in a small freezer bag with a cup of frozen berries. In the morning, empty the bag into a blender with a half cup of low-fat yogurt and add ice until it blends smooth. Take it to-go with a handful of almonds and you'll be out the door with a better quality, more affordable option than anything you'd get at a drive-thru.
Find more recipes and healthy eating tips in the Cooking Up Health Stories in the Health and Wellness newsletter.