“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.
Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.
Salmon, whether you're eating lox or oven-roasted salmon, is a fantastic breakfast choice. Salmon is high in omega-3 fatty acids, packed with protein, a good source of B vitamins, filled with selenium, and may reduce the risk of heart disease [*].
Wholegrain toast with peanut butter, or avocado and tomato or baked beans. Porridge with fresh fruit. Fresh fruit, muesli and yoghurt. Wholegrain cereals with reduced fat milk.
Porridge is a healthy, nutritious way to start the day. However, there is much debate about which oats are the best to use and which cooking method is healthiest. There are many varieties of porridge oats, including rolled, quick and instant.
Whole grains like oats (the plain, non-processed kind) help prevent artery-clogging atherosclerosis by interfering with cholesterol absorption, says Dr. Agatston. Here, creamy oatmeal is topped by blueberries, which are packed with cholesterol-lowering pectin and disease-fighting antioxidants.
One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).
Bran flakes
For a ready to eat cereal that is an even more heart-healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don't contain any added sugar or salt.
“Eating three portions of wholegrain foods such as porridge every day protects your heart by slashing blood pressure levels,” reported the Daily Express.
Consuming high-fat, high-salt, high-sugar, or processed foods can directly contribute to the build-up of plaque in the arteries. As this plaque blocks and constricts blood flow throughout your body, the result is a dramatically higher risk for heart disease, heart attack, and stroke.
Some studies have found eggs may actually help protect the heart. But cardiologists are still careful about eating them.
As long as they're not deep-fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure, and they're high in fiber, which can lower the risk for heart disease.
There is no easy way to unclog an artery once plaque has built up. But, dietary choices, exercise, and avoiding smoking can improve cardiovascular health and stop blockages from worsening. In some cases, medication or surgery may be necessary.
Both are great choices, providing a decent amount of carbohydrates, especially when we consider that the recommendation is 1g to 1.2g of carbohydrates per kilogram of bodyweight, one to three hours before exercise.
Porridge made from rolled oats, steel cut oats etc. is much better for you. Oats are a whole grain and have many proven health benefits. Be careful to avoid 'instant oats', and products with added ingredients such as sugars etc.
Is porridge better with milk or water? Porridge can be made with milk or water, it just depends on what you prefer. Using water will lower the calories in the dish, while milk will make it creamier. We like to use both for the perfect consistency and taste.