The most important meal of the day is breakfast. It is not only important to eat breakfast but it is also important to make sure it is a heart healthy breakfast. Sugary breakfasts or breakfasts that are too high in refined carbohydrates can be energizing for a few hours but will cause the blood sugar to spike and then crash. A blood sugar crash can leave the body feeling lethargic so it is important to eat a balanced and healthy meal that will level the blood sugar and provide lasting energy.
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A heart healthy breakfast that will provide lasting energy can be found in a combination of whole grain carbohydrates and lean protein with the addition of fresh fruits or vegetables. Refined carbohydrates will cause a blood sugar crash, fatty meats for protein can be bad for the cholesterol and fruit juice has added sugars. A great example for a heart healthy breakfast includes whole grain oatmeal with an egg and vegetable omelette, a side of turkey bacon, and some fresh fruit salad.
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The whole grain oatmeal should be the old fashioned type of oats that are cooked over the stove on boiling water for about 20 minutes. Try not to add too much salt, sugar, or butter to the oatmeal as the salt can be dehydrating and added sugar will spike the blood sugar levels. An egg omelette with fresh vegetables like tomatoes and peppers will provide protein and essential nutrients and minerals will provided from the vegetables. A slice of cheese can be added into the omelette for some additional calcium. Adding turkey bacon as a side adds an extra serving of protein without the greasy fat content that pork bacon would contribute. Add in a small fruit salad and all of the food groups have been covered in one complete breakfast meal.
Some quick and easy breakfast on the go ideas include whole grain toast spread with peanut butter and topped with banana slices. Another great way to eat a satiating heart healthy breakfast when there is no time to cook is to eat a high protein, high fiber, whole grain cereal with milk and sliced bananas or berries on top. Another way to create a heart healthy breakfast on the go is to create a smoothie in the blender. Start with a base of yogurt and add some banana as a thickener and some berries for antioxidants. Some whey powder can be added for extra protein.
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