You’ve been hearing that breakfast is the most important meal of the day since the elementary school days—but the truth is, it’s only as good as what’s on your plate (or in your bowl). When it comes to your heart health, what you choose to eat in the morning doesn’t just affect your afternoon—it can influence your longevity too.
“Eating breakfast lays the foundation for your day and it’s the little things you do on a daily basis that add up and affect your long term cardiovascular health,” says Sarah Alexander, MD, FACC, a cardiologist at Endeavor Health in Chicago.
A stack of syrupy pancakes with bacon on the side, while delicious, isn’t going to promote a healthy heart if that’s your daily, go-to breakfast. “Breakfasts high in refined sugars, saturated fats, and sodium can work against your heart health,” says Diala Steitieh, MD, a cardiologist and director of the Hypertrophic Cardiomyopathy Program at Weill Cornell Medicine and New York-Presbyterian Hospital in NYC.
Skipping breakfast can also have a negative affect on your heart health. Research suggests that not eating breakfast can increase your risk of high blood pressure, high cholesterol, diabetes, and cardiovascular disease.
So what should you eat in the morning to support your heart today (and for years to come)? We asked five cardiologists to share their go-to meals so you can set yourself up for success at the start of the day.
1. Protein-Packed Breakfast Wrap
Sometimes the tastiest (and most nutritious) breakfasts require the least amount of prep. When Kumar Sarkar, MD, a cardiologist at Northwell Health in New York City, needs to whip up a quick, heart-healthy breakfast before work, he makes a breakfast wrap that’s rich in healthy fats and protein.
Dr. Sarkar’s go-to wrap consists of a low-carb tortilla (he likes Mission Foods’ Carb Balance), one cooked egg, two slices of lean turkey, half an avocado, a handful of fresh arugula or sprouts, and a dash of harissa or sriracha. “This wrap is a powerhouse of protein and fiber, which will keep you full and satisfied well past breakfast,” Dr. Sarkar says. Not only that, but the avocado is rich in monounsaturated fats, which help lower the bad cholesterol (LDL) in your body.
Not a fan of turkey or arugula? Don’t have harissa sauce in your cabinet? No problem. You can swap in your own favorite lean protein, greens, and sauces—there are so many ways to make a nutrient-dense, protein-rich wrap.
2. Customizable Chia Pudding
When it comes to breakfast, Ailin Barseghian El-Farra, MD, a board-certified UCI Health cardiologist in Orange County, California, likes to keep things simple and high in fiber. That’s why she gravitates toward prepping chia seed pudding ahead of time—it lets her slow down and enjoy breakfast before work.
