Breakfast is often touted to be the most important meal of the day yet the most ignored one. In mornings, we are generally press for time; hence, we often forget or avoid having breakfast. The fact that a healthy morning meal is important for our body, we should never avoid it and, in fact, must keep it protein- and fibre-rich. Breakfast literally means to break the fast; since our body isn’t consuming for almost 8-10 hours post last night’s dinner until we wake up, it becomes imperative for us to refuel our body with health food in the morning.
Several studies have found that people who skip breakfast are actually at a much higher risk of getting heart disease. The protective effect of eating breakfast is thought to be quite substantial; researchers from the University of Iowa, for example, found that skipping breakfast could be linked to an 87% increased risk of heart disease mortality.
Morning Breakfast should be a balanced mix of healthy, satisfying and, of course, tasty delight. Since it is the first meal of the day, one must ensure to begin with a healthy one. A heart healthy diet would ultimately lead to healthy life, and for a healthy life taking care of the heart is a must. It is no secret that you are what you eat and so no matter how many workout regimes you follow or apps you sign up to, if you don’t eat right, all of it is in vain. While regular exercise is a must, a heart-healthy breakfast everyday would help in maintaining a balanced healthy lifestyle.
There are many possible reasons to explain why eating breakfast can protect your health and your heart. Research suggests that if you eat breakfast, you are less likely to be overweight or obese, have cardiovascular disease risk factors like high LDL cholesterol, low HDL cholesterol, high blood pressure, metabolic syndrome, have impaired glucose metabolism. But it’s important to understand that it’s not just any sort of breakfast that will provide these health benefits. You’ve got to pay close attention to what you eat for breakfast, not just whether or not you eat it.
To ease your worries of preparing a heart-healthy diet for breakfast amidst the morning rush, here are some round-up of recipes that you can prepare at home.
Perfect breakfast or brunch recipe! Low on calories, low on carbs and high on nutrients, these oats idlis are light and fluffy. It is made with oats that are rich in soluble fibres that in turn help in lowering the cholesterol levels. It also has carrots and lentils that are rich in vitamin B and antioxidants that helps in reducing blood sugar levels and keep the overall health in check. Oats idli isn’t just healthy but an extremely tasty dish to quickly prepare for breakfast.
Almond And Cranberry Poha
The quintessential breakfast recipe made all the more healthy. Nuts like almonds and walnuts are proven to be great for heart health and are so versatile that you can literally add it to any dish for that extra crunch. Poha being a light and satiating dish is often made across Indian homes in various styles, here is an easy poha recipe packed with the goodness of cranberry, coconut and almonds that you can easily prepare at home for a heart-healthy breakfast.
Spinach is one of the most nutritious green leafy vegetables we have. Besides being rich in nutrients like iron and calcium, spinach also has the presence of lutein that helps in thickening of walls of arteries, which reduces the risk of heart diseases. This pancake made with whole wheat flour with a delicious filling of mushrooms and spinach is just the perfect heart-healthy breakfast recipe you need to begin your day with.
A quick, easy and extremely nutritious smoothie to go along with the meal! Here is a smoothie recipe with truckloads of nutrients in the form of chia seeds, which are loaded with iron, calcium, zinc and B vitamins – all of which help in maintaining blood sugar and cholesterol levels. Chia seeds are combined in this heart-healthy recipe with apple that has pectin fibre, which is known to reduce the levels of LDL (unhealthy cholesterol) and further reduces the risk of hardening of arteries in the heart, making a nutritious yet delicious smoothie to fuel your body up for the rest of the day.
Flax Seed Smoothie
A wonder ingredient that every fitness enthusiast is seen munching, flaxseed is a superfood that is a treasure of various health benefits. The abundance of fibre in flaxseeds helps in lowering unhealthy cholesterol and managing blood sugar levels, thus aiding heart health; while omega-3 fatty acid content helps lower undesirable fats in the blood that in turn reduce the risk of stroke. While you can chew on flaxseed as is but here is a delicious flaxseed smoothie recipe, which is also packed with the goodness of soya milk, bananas, strawberries and honey that you can easily and quickly prepare at home for breakfast.