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

FAQs

What are heart healthy breakfast proteins? ›

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 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.

The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.

Some of them, like walnuts, are also a good source of omega-3 fats, which are great for your heart. So nut butters, including peanut butter, contain lots of nutrients and no cholesterol, making for a pretty heart-healthy snack.

Lunch: Fruit and milk. Once or twice a month, lunch out with a colleague. Dinner: Pasta with vegetarian topping, rice with vegetable and tofu topping, couscous or another whole grain with bean-based toppings. Fish about twice per week.

Bran flakes, mixed grain or malted wheat cereals are wholegrain cereals, which means they are high in fibre. Wholegrains are good for your digestion and your heart.

Follow these tips for heart-healthy eating: Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy.

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.

What is a high-protein breakfast to keep me full? ›

To recap, here are eight high-protein breakfast ideas:

— Peanut butter banana protein pancakes. — Dark chocolate coconut overnight oats. — Everything but the Bagel avocado egg toast. — Omelet with mushrooms, spinach and bacon.

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)

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 [*].

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

For heart patients, powders with low to no cholesterol content, such as soy protein, are a smart choice. Additionally, look for powders that feature omega-3 and omega-6 fatty acids, which can help prevent heart disease.