One breakfast food that can help you lower cholesterol and blood pressure
A top cardiologist has revealed his go-to breakfast for maintaining a healthy heart, advocating for the same meal each morning. Studies have consistently highlighted the benefits of this particular food for managing cholesterol and blood pressure levels. In Britain, incorporating fruit into breakfast routines, such as with overnight oats, is celebrated for its health advantages, providing essential fibre, vitamins, and minerals.
Dr Andrew Freeman, head of the Department of Cardiovascular Prevention and Wellness at National Jewish Health in Denver, USA, makes it a point to eat berries almost every day. This category of fruit, which includes blueberries, raspberries, and strawberries, is renowned for its powerful heart-protective properties, potentially due to antioxidants and their role in preventing type 2 diabetes. Dr Freeman recommends pairing them with oats for an optimal start to the day.
Disclosing his thoughts on morning meals, Dr Freeman observed: “Many people are in an incredible time crunch in the morning and usually reach for comfort foods like toaster pastries, processed breakfast cereals and bars that have as much sugar as some candy bars out there.” To combat this, Dr Susan Cheng, a cardiology professor and director of public health research at the Smidt Heart Institute at Cedars-Sinai in Los Angeles, emphasises the importance of a heart-healthy breakfast that’s quick to prepare and varied enough to keep things interesting.
Both medics named oats as their go-to breakfast choice. Oatmeal is packed with fibre, vitamins and minerals, and research links it to lower cholesterol levels and weight management, says the American Heart Association. Dr Freeman revealed: “My go-to is really oatmeal. In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts. Don’t use instant oatmeal, which is the most processed – go with rolled oats instead, he suggests.
Dr Cheng likes overnight oats with chia seeds soaked in non-dairy milk (to reduce fat intake, especially saturated fat), along with dried or frozen fruit, plus nuts or seeds. This can be prepared a few days in advance and sit in topped Mason jars in the fridge, she says.
Dr Freeman has been recommending a Mediterranean diet, or a similar version that emphasises vegetables and fruit, to his patients for years. He said: “There’s a lot of noise out there, but the signal that’s been out there the longest is this kind of plant-based diet is the best.” Doctors themselves are often in the dark, according to Freeman. “The vast majority of cardiologists and health providers in general have very little nutrition training,” he revealed. After adopting a predominantly plant-based diet and shedding 35 pounds, he now advocates this method to his patients. He’s witnessed improvements in their conditions – heart disease, hypertension, and diabetes. “Nutrition and lifestyle medicine is the place where there’s a chance of a cure,” Freeman stated.
Insights and Summary:
Breakfast is not just about filling your stomach but also about taking care of your heart health. Berries and oats have been identified as a winning combination for a healthy heart. Incorporating fruits like blueberries, raspberries, and strawberries with oats can have significant benefits for managing cholesterol and blood pressure levels. Cardiologists emphasise the importance of starting the day with a heart-healthy breakfast to set a positive tone for the rest of the day. Adopting a plant-based diet, such as the Mediterranean diet, has shown remarkable results in improving heart health and overall well-being. It is essential to consider not just what we eat but also how it impacts our health in the long run.