18 Heart-Healthy, High-Protein Breakfast Recipes (2024)

FAQs

What is a heart healthy protein breakfast? ›

BHF dietitian Victoria Taylor says:

But if you do want more protein, there are better sources, such as eggs, baked beans and low-fat (unsweetened) yoghurt. Making your porridge with milk instead of water or having a poached or boiled egg instead of jam on your toast will increase the amount of protein you're eating.

Healthy cardiac breakfast choices include cooked oatmeal or cream of wheat, whole-grain toast, low-fat yogurt or milk, fresh fruit, a vegetable omelette made with egg whites, and low-sodium turkey bacon or sausage.

Oatmeal. Both doctors cited oats as their regular favorite breakfast. Oatmeal contains lots of fiber, vitamins and minerals, and studies associate it with lowering cholesterol and helping with weight control, according to the American Heart Association.

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

“Stick to baked things like chicken or deep-sea fish like salmon and tuna, and avoid rich cream sauces,” Dr. DeVane says. “Think about the Mediterranean style of eating—minimal red meat, lots of fresh fruits and vegetables, and olive oil and nuts [which contain the good fats], plus a glass of wine, if you enjoy that.”

The cardiac diet aims to reduce the risk of cardiovascular disease. It prioritizes foods such as vegetables, whole grains, and oily fish. It also limits processed foods that are high in sugar and salt.

Can you eat scrambled eggs on a cardiac diet? ›

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.

Eggs as part of a heart-healthy diet. Coming in at just 78 calories each, and packing about 6 grams of protein, eggs are a relatively low-calorie, nutrient-dense food. So they have a place in a well-rounded diet, says Dr. Natarajan.

Eggs have long been a topic of debate when it comes to healthy eating. But in recent years the consensus from experts has been that although eggs contain cholesterol, it's saturated fat rather than cholesterol that really affects the cholesterol levels in our blood, so it's fine to eat eggs as part of a healthy diet.

Choose a variety of foods with protein. Options include: Seafood — fish and shellfish. Poultry — chicken or turkey breast without skin or lean ground chicken or turkey (at least 93% lean)

“Eggs are fine, but limit the total amount to one per day, averaged over a week, without going into extreme excess in one day.” In this article, Dr. Natarajan shares more about the latest research on eggs and cholesterol and how to incorporate eggs into a heart-healthy diet.