Breakfast is the most important meal of the day, especially for heart health. Multiple studies show that eating a healthy breakfast is associated with greater nutrient intake throughout the day and a better-quality diet.
Additionally, eating breakfast every day is associated with a lower risk of heart disease.
Wondering what foods are healthiest for the heart? For some fresh breakfast ideas, Health asked six leading cardiologists what they actually eat each morning, plus we’ve gathered some doctor-approved tips on how to make a heart-healthy breakfast in a pinch.
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Cardiologist: Elizabeth Klodas, MD, FACC, preventive cardiologist and founder of Step One Foods.
The meal: “The meal consists of a bowl of berries (blueberries are my favorite), topped with at least a half cup of plain low-fat Greek yogurt or skyr, about a half tablespoon of orange marmalade, and a generous sprinkling of raw ground granola. The last ingredient contains flax, chia, almonds, walnuts, oat bran, and dried fruit, and is fortified with plant sterols.”
Why They Eat It: “This delicious combination is low in sodium, high in potassium, and ensures I start my day with plenty of fiber, antioxidants, essential fatty acids, and protein, as well as prebiotics and probiotics,” said Klodas. “I’m supporting the health of my gut microbiome, fighting inflammation, helping keep my blood pressure in a healthy range, and lowering my cholesterol all in one fell swoop.”
Doctor’s Tip: “I also always have about 12 ounces of black coffee,” said Klodas. “[They provide] more antioxidants and polyphenols, and data suggests reduced heart disease risk when consumed in moderation in the morning.”
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Cardiologist: Kaustubh Dabhadkar, MD, MPH, FACC, preventive cardiologist
The Meal: “My go-to breakfast is boiled eggs with black coffee,” says Dabhadkar.
Why They Eat It: “Boiled eggs is a high-protein breakfast that keeps me satiated for a long time while avoiding any unnecessary blood glucose spikes,” said Dabhadkar. “Although egg yolk contains cholesterol, it is unlikely to affect LDL-C cholesterol levels (referred to as ‘bad’ cholesterol). Coffee in moderation is safe and may even have beneficial effects on the heart and blood vessels.”
Doctor’s Tip: “Boiling eggs preserves the nutrient value compared to frying, which may add additional unnecessary fats,” added Dabhadkar.
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Cardiologist: Harmony Reynolds, MD, associate director of the Cardiovascular Clinical Research Center in the Leon H. Charney Division of Cardiology at NYU Langone Health.
The Meal: “I have a mini nut and dark chocolate bar for breakfast nearly every day,” said Reynolds.
Why They Eat It: “Nuts are heart-healthy because they have healthy fats that reduce risk, plus they are high in fiber,” said Reynolds. “I used to eat yogurt or a slice of toast for breakfast, but I find I am less hungry later in the morning, even though there are fewer calories in the nut bar than my older breakfasts.”
Doctor’s Tip: “I choose a smaller bar to keep the calorie count from getting too high, and I picked it after reading the label to avoid added saturated fat and to minimize added sugars,” said Reynolds.
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Cardiologist: Gina Lundberg, MD, FACC, FAHA, clinical director at Emory Women’s Heart Center and professor of medicine, Division of Cardiology, at Emory University School of Medicine.
The Meal: “When I have time to cook a healthy breakfast, being a southern girl, I love a grit bowl,” said Lundberg. “That’s a bowl of grits with a little cheese and garlic as the foundation. Then I cover it with a little more cheese and an egg with a soft center.”
Why They Eat It: “Grits come from hominy corn and are very healthy and low-calorie,” said Lundberg. “Eggs, in moderation, are healthy, and of course, egg whites are full of protein. I use cheese as a condiment and use it sparingly. I recommend low-fat cheese, such as mozzarella.”
Doctor’s Tip: “I tend to drink a lot of coffee, and love the reports that show, more and more, the benefits of coffee with antioxidants and other health benefits,” said Lundberg. “When I don’t have time for breakfast, I grab a piece of fruit.”
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Cardiologist: Nieca Goldberg, MD, cardiologist and clinical associate professor of medicine at NYU Grossman School of Medicine.
The Meal: “Every morning, I eat steel-cut oatmeal for breakfast,” said Goldberg. “I prepare oatmeal with water, add cinnamon and vanilla, and then cook it in the microwave. Once the oatmeal is ready, I add a half-cup of raspberries and blueberries and top with walnuts and foamed milk.”
Why They Eat It: “Oatmeal is a great heart-healthy choice,” said Goldberg. “It’s high in fiber, helps lower cholesterol, and is good for gut health. It’s a complex carbohydrate that keeps glucose and insulin levels stable. Walnuts are a good source of protein, fiber, omega-3s, and monounsaturated and polyunsaturated fats. These are heart-healthy fats as they do not raise levels of LDL (‘bad’) cholesterol. The berries are rich in antioxidants and fiber.”
Doctor’s Tip: “I prep coffee the night before,” said Goldberg. “It is on a timer and ready when I walk into the kitchen.”
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Cardiologist: Eduardo Sanchez, MD, MPH, FAAFP, chief medical officer for prevention for the American Heart Association (AHA).
The Meal: “When I am home (not traveling), I have a smoothie for breakfast with a banana, half a cup of frozen blueberries, half or 1 cup of one or two other seasonal fruits, yogurt, soy milk, and added vanilla extract for flavor,” said Sanchez.
Why They Eat It: Sanchez says this breakfast smoothie is full of heart-healthy ingredients, such as banana, blueberries, and other types of fruit.
Doctor’s Tip: “I lean organic as much as I can in the name of reducing personal exposure and protecting the planet,” said Sanchez.
These six breakfasts contain a number of heart-supportive ingredients and nutrients, such as antioxidant-rich fruits, ample amounts of protein, and healthy fats that don’t raise LDL cholesterol. Plus, many cardiologists like to drink coffee in the morning—a heart-healthy brew—for a kick of caffeine and nutrition in the a.m.
These cardiologist-approved picks are high in fiber, protein, vitamins, minerals, and healthy fats and low in added sugar, sodium, and unhealthy fats. These breakfast recipes are easy to replicate at home or prepare in advance, making your mornings easier and more nutritious.
For some heart-healthy breakfast swaps that won’t sacrifice taste, try:
- Swapping out regular butter for nut butter
- Opt for whole-grain or sprouted-grain toast over white toast
- Swapping out sugar for anti-inflammatory spices such as cinnamon or ginger
