Breakfast, being the most important meal of the day, helps you kick start the metabolism. But this major meal, that most of us are likely to skip, poses countless superpowers. One of them is its ability to reduce heart disease.
Best Breakfast To Prevent Heart Disease In Old Age
Wait a minute, I’m not talking about a bowl of chocos that you finish off in a minute. A well balanced breakfast capable of fuelling your body to its full potential is the one you’re looking for.
Top 7 Types of Breakfast
Here are a few heart-healthy foods to make your breakfast delicious and healthy.
- Leafy green vegetables
Green veggies, as we know, not only does magic in older adults but in all individuals. Its potential benefits are numerous. Spinach is a classic example. These are particularly rich in vitamin K and are known to promote the health of arteries. Also, it is worth mentioning that leafy green vegetables not only enhance heart health but also reduce the risk of heart diseases. Rich in fibre, these supply vital nutrients like calcium, potassium and magnesium.
- Whole grains
Whole grains are loaded with nutrients like fibres, vitamins, protein, antioxidants and even the trace minerals! Whole wheat, brown rice, oatmeal, millet and quinoa are all types of whole grains. It improves the blood cholesterol levels and decreases the risk of cardiovascular diseases. In addition, whole grains lower the risk of obesity, stroke and type 2 diabetes, which are all life threatening diseases.
All berries are packed up with fibres making its consumption highly nutritious. And hey, they taste great and the benefits come as a bonus! Blackberries, blueberries, strawberries, cranberries and raspberries look mouth-watering and taste yummy. They are rich in antioxidants and help the body fight against inflammation. They work wonders for the heart too!
- Dark Chocolate
Ha! Atlast something you can munch on. The motto is: the darker, the better. These are rich in antioxidants like flavonoids which help in lowering the blood pressure and boost heart health. But remember to choose high quality dark chocolate and to not lick on all of it in one go.
- Fish and fish oil
There are three important omega-3s that can have a huge health benefit on our body. Fatty fish like tuna, salmon, mackerel, sardines and trout contain two of the three important omega-3s. Heart, brain and lungs immensely benefit from these fatty acids.
If not the fatty fish, fish oil should suffice to meet your omega-3s requirements. They improve the functioning of arteries and lower the blood pressure.
- Green tea
Green tea is considered the healthiest beverage as it has numerous antioxidants and nutrients capable of boosting the different body functions. It enhances the brain function and makes you smarter. It also reduces the risk of cardiovascular diseases and promotes heart health. Apart from these benefits, green tea is also known for its ability to reduce the risk of type 2 diabetes and obesity.
Chia seeds, flaxseeds, sunflower seeds and hemp seeds are some of the super healthy seeds that can be incorporated in your diet. Not only can it reduce the occurrence of cardiovascular diseases, it can regulate blood pressure and cholesterol levels in our body.
Using these ingredients in adequate amounts will make your breakfast scrumptious and healthy at the same time. Some other ingredients, whose potential to improve health health should not be underestimated, are: olive oil, garlic, almonds, tomatoes, beans, asparagus, avocados, walnuts. These are super easy to include in any diet as it works well with almost all kinds of foods.
All these ingredients, if incorporated in your morning diet, can sure boost heart health and prevent heart diseases. But the salient point is to maintain a balanced diet in all your meals! A healthy breakfast followed by loads of junk food will unquestionably have its own circumstances. An occasional treat is not a problem but if you really want your heart to be healthy, be sure to take in healthy foods.
Here are some other tips as well to keep your heart healthy: quit smoking, lose weight, maintain a balanced diet in all meals, and monitor your heart health regularly. Keep in mind that these are simple steps that can bring a huge difference provided your efforts are consistent enough to bring about a change.