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Breakfast can set the nutritional tone for the rest of the day, so what do doctors who take care of people’s hearts eat in the morning?

TODAY.com asked two cardiologists about their breakfast habits and the top mistakes they see patients make.

“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 of the candy bars out there,” Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, tells TODAY.com.

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So a breakfast that’s heart-healthy, easy to make and contains enough variety to prevent boredom is key, says Dr. Susan Cheng, a professor of cardiology and the director of public health research in the Smidt Heart Institute at Cedars-Sinai in Los Angeles.

She knows some people aren’t hungry in the morning and skip breakfast — and that’s OK if it works for you, she notes.

“(But) for the most part, people do benefit from having something in the morning,” Cheng says.

“They find that they get off to a good start and feel better, healthier, more energetic over the course of the day.”

What cardiologists eat for breakfast:

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.

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“My go-to is really oatmeal,” Freeman says. “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.

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.

Steel cut oats, the least processed type of oatmeal, can be especially tasty, but they take longer to cook, so Cheng buys them precooked and frozen at the grocery store. You can also make your own overnight.

Healthy smoothie or shake

Freeman likes a protein-based shake made with pea protein, unsweetened soy milk and fruit, such as berries or a banana.

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Cheng’s favorite is a smoothie made from blended whole vegetables and fruits to get the most fiber. Her recent go-to is a virgin Bloody Mary tomato-celery smoothie that’s rich tomatoes, which contain heart-healthy lycopene and other antioxidants.

Another favorite contains an orange blended with carrots, ginger, chia seeds and an apple, plus ice and water.

Avocado toast

Freeman suggests a 100% whole grain piece of bread topped with a thin layer of avocado and vegetables such as onions or pickles. Research shows consuming avocados can help lower cholesterol, but it’s best to eat avocado in moderation since the calories can add up quickly.

“In just one little piece of toast, you have enough calories and sustenance to make it through until lunch and you feel good,” he says.

What cardiologists avoid for breakfast:

Bacon

“The No. 1 thing that I would avoid is bacon,” Freeman says. “It is loaded with salt and a variety of other additives. … In addition to being a processed red meat and the cancer risk, there’s also obviously heart disease risk with it. So as tasty as it is, it should be avoided pretty much at all costs.”

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Cheng tells patients bacon is OK as long as they only eat it every once in a while. “It almost pains me to say that as a cardiologist,” the doctor notes, but she considers bacon one of those foods that bring people together around the table and therefore provide psychosocial and mental health benefits.

Eggs

The debate rages on whether the cholesterol in eggs, specifically in egg yolks, can raise the risk of heart disease or not. Some studies have found eggs may actually help protect the heart.

But cardiologists are still careful about eating them.

“I really don’t recommend eggs at all,” Freeman says. Besides being concerned about how much cholesterol they contain, he also points to studies that have found egg consumption may increase the risk of diabetes.

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For people who absolutely can’t give up eggs, Freeman recommends trying a mung bean patty found in the freezer section of most grocery stores. It’s yellow, has the same texture as an egg and is “surprisingly good and decently high in protein,” he says.

Eggs are very nutritious, Cheng notes, but she categorizes them as one of those foods to eat only every once in a while. For a household of four people, she recommends eating no more than about a dozen eggs a week total. The rules are much more flexible when it comes to just egg whites since they don’t contain cholesterol, she adds.

Bakery muffins, danishes, donuts or croissants

Both experts avoid these options because they’re high in fat, sugar and refined carbs. A “gigantic” muffin from a warehouse club might contain 600 calories, Freeman notes.

He recommends people find a healthy muffin recipe and bake their own with 100% whole grains and without refined sugars.

Pancakes or waffles

These are traditional breakfast foods for Sunday brunch — meant to get people around the table to socialize, so Cheng puts them in the category of “OK to enjoy once in a while.”

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You can opt for whole grain pancakes and waffles, but they probably still have less fiber and nutritional value than a piece of fruit, she notes.

“It’s better to have just a small little serving or a taste, and then (eat) a big plate of fruit or oatmeal,” Freeman adds.

This article was originally published on TODAY.com

Whether you lean sweet or savory, we have two options for a morning meal that will help keep your ticker in tip-top shape.

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Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD

Breakfast has been declared the most important meal of the day, and for good reason. A quality breakfast can help you get the macro- and micronutrients your body needs to function and feel well.Eating breakfast has also been linked to a reduced risk of health conditions, including cardiovascular diseases, type 2 diabetes and metabolic syndrome.

Heart disease remains the leading cause of death for men and women, and 1 in 20 U.S. adults have coronary heart disease, the most common type of cardiovascular disease. If you’re focused on heart health, there are certain heart-healthy breakfast options that can kick-start your day. We asked a cardiologist to help us determine which breakfast is best for heart health—and our expert delivered with two nourishing options, one sweet and one savory.

Related: 15 Heart-Healthy, High-Protein Snacks with Just 5 Ingredients

What to Look For in a Heart-Healthy Breakfast

Low or No Added Sugars

Classic breakfast foods include doughnuts, pastries and cold cereal. “Sugary cereals and pastries are high in refined sugars, which can lead to weight gain, increased blood sugar levels and a higher risk of developing heart disease,” explains Sergiu Darabant, M.D., a cardiologist at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida.

Skips Processed Meats

Protein is important at breakfast because it keeps you satisfied throughout the morning. However, there are some options you should skip. “Processed meats, such as bacon and sausage, are loaded with saturated fats and sodium, both of which contribute to high cholesterol and hypertension, major risk factors for heart disease,” says Darabant.

Instead of processed meats, go for lean sources of protein, suggests Mandy Enright, M.S., RDN, the Food + Movement Dietitian and author of the 30-Minute Weight Loss Cookbook. That includes proteins with minimal visible fat, such as seafood or lean cuts of pork or beef, low-fat or nonfat dairy and plant-based proteins like beans, nuts and seeds, she says.

High in Fiber

Fiber-rich foods include fruits, vegetables, whole grains, beans, nuts and seeds. “These are the foods that have been linked to lowering blood pressure, reducing cholesterol and reducing inflammation. They help to promote better weight management, which is also tied to better heart health,” shares Enright. Fiber does this by helping people feel fuller while helping reduce calorie intake, adds Colleen Wysocki, M.S., RDN, owner of Zest Nutrition Service.

Contains Omega-3 Fatty Acids

“Omega-3 fatty acids are essential fats that have anti-inflammatory properties and may improve heart health by reducing triglycerides,” says Mascha Davis, M.P.H., RDN, author of Eat Your Vitamins. Regular consumption of omega-3s has been linked to a reduced risk of heart disease, as these fatty acids help maintain healthy blood pressure, decrease plaque buildup in arteries and support proper heart rhythm. Sources of omega-3 fatty acids include fatty fish like salmon, as well as walnuts, avocado and flaxseed.

Low in Sodium

Consuming a low-sodium breakfast is essential for maintaining heart health, as high sodium intake is linked to elevated blood pressure and increased risk of heart disease. Choosing low-sodium options will support better blood circulation, reduce the strain on the cardiovascular system and promote overall heart wellness. So, skip that saltshaker and add flavor to your dishes with spices and herbs.

The Best Breakfast for Heart Health

Starting your day with heart-healthy choices that are as delicious as they are nutritious is simple to do with a little know-how. “Whether you prefer savory or sweet, these breakfast options are packed with ingredients that support cardiovascular health. Enjoy the benefits of fiber, healthy fats and antioxidants with these easy-to-make recipes designed to keep your heart in top shape,” says Darabant. Keep reading to learn more about how to create each of the cardiologist’s recommendations.

Best Savory Breakfast: Whole-Grain Avocado Toast with Spinach and Poached Egg

Ingredients:

1 slice whole-grain or whole-wheat bread

1/2 avocado, mashed

Fresh spinach leaves

1 poached egg (or tofu scramble for a vegan alternative)

A sprinkle of flaxseed or chia seeds

A dash of extra-virgin olive oil

To make it: Toast your bread, then top with the avocado, spinach leaves and egg. Sprinkle on your seed of choice and drizzle with a bit of EVOO.

This savory breakfast combines heart-healthy ingredients like whole grains for fiber, avocado for monounsaturated fats, spinach for antioxidants and flaxseed for omega-3s. “These components work together to support cholesterol levels, reduce inflammation and provide essential nutrients that benefit overall cardiovascular health,” Darabant says.

Avocados are a key ingredient in this breakfast—this is a recipe for jazzed-up avocado toast, after all. Research has found that higher avocado intake was associated with a lower risk of cardiovascular disease, possibly thanks to oleic acid, a monounsaturated fatty acid that has been shown to improve blood vessel function and insulin activity, among other cardiovascular benefits.

If you’re wondering why an egg is in here, it’s because eggs can be a heart-healthy source of protein. (If you have heart disease, talk to your doctor about if you should switch to an alternative, such as egg whites.) One review concluded that most studies that focus on egg consumption and heart health reported a reduced risk or no association between egg eating and cardiovascular risk factors, especially when consumed as part of a healthy dietary pattern.

Avocado toast not your thing? Check out our Peanut Butter-Banana English Muffin, meal-prep friendly High-Protein Strawberry & Peanut Butter Overnight Oats or Spinach & Egg Scramble with Raspberries.

Best “Sweet” Breakfast: Oatmeal with Berries, Nuts and a Drizzle of Honey

Ingredients:

Rolled oats (or steel-cut oats for a less-processed option)

Plant-based milk (almond, soy or oat milk) or low-fat dairy milk

Fresh berries (blueberries, strawberries)

A handful of almonds or walnuts

A drizzle of honey or maple syrup (optional)

A sprinkle of cinnamon

To make it: Cook oats with milk according to package directions. Top with berries and nuts, drizzle with sweetener (if using), sprinkle with cinnamon.

What makes it such a great choice? “This sweet breakfast option offers a heart-healthy mix of fiber-rich oats, antioxidant-packed berries and omega-3-rich nuts,” says Darabant. One reason why oats are a heart-health powerhouse is because they contain a soluble fiber called beta-glucans. This dietary fiber works by forming a gel-like substance in the gut, which can help reduce cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. Data suggests that consistent consumption of beta-glucans can lead to improved cholesterol profiles, thus lowering the risk of heart disease.

As for the other ingredients, plant-based milk or low-fat dairy milk is used over full-fat milk, as these options contain less (or no) saturated fat, which supports heart health. In addition, “Berries, packed with antioxidants, reduce oxidative stress and inflammation, both of which are linked to heart disease,” Darabant says.

Darabant uses nuts like almonds or walnuts in this recipe because they provide unsaturated fats, fiber and omega-3s to help lower cholesterol and combat inflammation. And when it comes to the sweetener, “while honey and maple syrup should be used sparingly, they offer a lower-glycemic alternative to refined sugar,” he says.

And finally, cinnamon is sprinkled on top for a final hit of anti-inflammatory properties. Plus, it’s our #1 Spice to Help Lower High Cholesterol.

Other heart-healthy breakfast options include our Vegan Smoothie Bowl, Mango-Almond Smoothie Bowl and the delicious and simple Two-Ingredient Banana Pancakes.

The Bottom Line

Finding a breakfast that supports your heart health shouldn’t be a huge undertaking, and thankfully there are both savory and sweet options that are cardiologist-approved, simple to make and delicious. By leaning on choices that are low in or free from sodium and added sugars while providing fiber, healthy fats and other nutrients that support heart health, you can nourish your body while keeping your heart in shape. Now that you’ve got breakfast down, learn about the other heart-healthy habits to practice today.

Read the original article on Eating Well.

READ MORE: The best diets for lowering heart disease and strokes RANKED

His statement sparked controversy among doctors and dietitians on the platform

A cardiologist in Arizona said on TikTok that oatmeal has no nutritional benefits

A cardiologist has sparked controversy on TikTok for claiming oatmeal has ‘no nutritional value’ and ‘is just propaganda.’

Dr Jack Wolfson, who practices in Arizona and goes by the Natural Heart Doctor on social media, posted a video earlier this month about why he never recommends eating oatmeal – known as porridge in the UK.

The video, which has gained more than 4.6 million views, received backlash from numerous doctors and dietitians who claimed Dr Wolfson is spreading misinformation and ignoring oatmeal’s health benefits.

‘As a cardiologist, I never recommend eating oatmeal, certainly not every day as so many people do,’ he told his 448,000 followers.

‘Our ancestors did not eat oatmeal. Neither should you.’

Dr Jack Wolfson, a cardiologist in Arizona, has sparked controversy for claiming oatmeal has ‘no nutritional value’ and ‘is just propaganda’

Dr Siyab Panhwar, a cardiologist at NYU Langone in New York City, posted a response to Dr Wolfson’s video on Monday with a caption urging users not to ‘listen to alternative health influencers on social media for health advice’

Dr Wolfson went on to say oatmeal has ‘no nutritional value’ and ‘contains a lot of anti-nutrients’ but did not provide any examples. Instead, he urged viewers to opt for eggs at breakfast rather than oats.

However, oatmeal is high in fiber and several minerals, which have been shown to ward off chronic health issues like diabetes.

DailyMail.com reached out to Dr Wolfson’s team but did not receive a response.

‘There’s been a lot of propaganda over the years about the benefits of oatmeal, and I think all of that really is just from the support of industry- Nabisco, Quaker Oats, Kellogg’s- about promoting us to eat oatmeal and oatmeal over eggs,’ Dr Wolfson said.

Dr Wolfson specifically said people should eat eggs instead of oatmeal. Eggs are rich in vitamins A, B5, B12, D and E, as well as vital nutrients like calcium and protein.

‘An egg is a cocoon for a baby chicken. An egg contains all the nutrients, the vitamins, the minerals, the fats, the proteins, that a chicken needs to come to life.

‘You can’t raise a chicken on oatmeal. You can’t raise a healthy human on oatmeal,’ Dr Wolfson continued.

However, experts criticizing him said there’s no reason to have to choose between eggs and oatmeal.

Dr Siyab Panhwar, a cardiologist at NYU Langone in New York City, posted a response to Dr Wolfson’s video on Monday with a caption urging users not to ‘listen to alternative health influencers on social media for health advice.’

‘There are plenty of health benefits of eating oats,’ Dr Panhwar said. These include fiber for digestive health, as well as minerals like manganese, which support brain health

Dietitian Abbey Sharp (left) and eye surgeon Dr Brian Boxer Wachler (bottom right) both posted responses to a previous video from Dr Wolfson with the same claims. Both said that oatmeal has several health benefits, including lowering heart disease risk

‘I’m a board-certified cardiologist here to tell you that that is garbage,’ he said.

‘Nobody should be listening to this person for any sort of cardiac or health advice whatsoever.’

He pointed to studies that have shown oatmeal can have lasting heart health benefits, such as lowering cholesterol and controlling blood sugar.

A review in the journal Frontiers in Pharmacology found antioxidants in oats could lower blood pressure by producing more nitric oxide gas. This helps widen blood vessels, leading to better blood flow.

Abbey Sharp, a dietitian and content creator, responded on TikTok to a video Dr Wolfson made last year with the same statements regarding oatmeal’s health benefits.

‘No, just no,’ she said.

‘Oats are actually rich in a unique antioxidant (avenanthramide) that may actually reduce blood pressure and is a prime source of the fiber beta glucan, which has been shown to reduce bad cholesterol levels, slow the insulin response, and support feelings of fullness.

‘So not only are oats clearly not bad for heart health, they’ve actually been proven…to be quite good.

‘Here’s a crazy idea: why not have eggs, coffee, and oats for breakfast? That right there would be a balanced heart-healthy meal,’ Ms Sharp said.

Fiber counters the effects of sugar spikes and helps regulate the digestive system. One cup of prepared oatmeal has about 4 grams of fiber, about 20 percent of the recommended daily fiber intake for women and 10 percent of the intake for men.

This fiber is also filling, which promotes weight loss because it doesn’t take as many calories to feel full.

Additionally, a half cup of dry oats has nearly two-thirds the daily recommended intake of manganese, a trace mineral that the body needs to regulate blood sugar and maintain normal brain function.

‘There are plenty of health benefits of eating oats,’ Dr Panhwar said.

He also pointed out Dr Wolfson’s statement about ancestors not eating oatmeal ‘is just plain wrong.’

A study from researchers at Washington University in St Louis found oats have been traced back approximately 32,000 years ago, to the Paleolithic Era.

The Nutritional Value of Bacon

Traditionally, bacon is meat from the sides and belly of a pig that’s been preserved with salt and cut into strips. These cuts are some of the fattiest on the animal, and the salt curing means it has much more sodium than other noncured cuts of pork. Two slices of pan-fried bacon contain 108 calories, 8 grams (g) of protein, 2.76 g of saturated fat, and 386 milligrams (mg) of sodium, according to data published by the U.S. Department of Agriculture. Flavored bacon, such Hormel’s brown sugar bacon, means added sugar comes along as well. Opting for thick-cut bacon will increase those numbers. Oscar Meyer center-cut thick-cut bacon, for instance, has 90 calories and 7 g of fat per two slices, compared with just 60 calories and 4.5 g of fat in the brand’s traditional center-cut bacon.

Like most foods, bacon isn’t all bad, however. “Bacon is high in protein, and it provides a good amount of B vitamins,” says Grace Derocha, RD, a spokesperson for the Academy of Nutrition and Dietetics (AND). While health advocates have been praising plant-based diets in recent years, research published in Current Nutrition Reports in June 2022 does acknowledge that meat delivers leucine and other essential amino acids, and that research on the benefits of animal- versus plant-based proteins has been mixed.

The main concern about bacon is its high levels of saturated fat and sodium, says Kristen Smith, RD, also a spokesperson for the AND. A diet high in saturated fat and sodium is linked to heart disease, high blood pressure, type 2 diabetes, and obesity, per the National Heart, Lung, and Blood Institute. A daily diet that includes bacon makes it tough to stay within the recommended limits for saturated fat and sodium. Four slices of bacon take most people about halfway to the recommended limit of saturated fat and one-third of the way to the daily limit for sodium for a day. For those reasons, Smith suggests that bacon be enjoyed in moderation, like other high-fat or high-sodium foods. “Eating a few slices of bacon a few times a month with a balanced diet shouldn’t be a problem,” she says.

But few bacon enthusiasts show that kind of restraint when faced with an abundance of their favorite cured meat. Restaurants typically serve three or four slices of bacon, often thick-cut, as a breakfast side dish. And when people fry up a pound of bacon at home, they struggle to resist serving themselves even more. Some people don’t even try to hold back — some of those who follow keto or other low-carb diets eat as much bacon as they want. Cramming as much bacon into a dish as possible has become a sport on TikTok, and many recipes call for topping dishes already high in saturated fat (burgers, meatloaf) with layers of bacon.