Starting the day with a healthy breakfast sets a positive tone for the rest of your meals. A well-balanced morning meal provides energy and essential nutrients while supporting long-term heart health by helping to manage cholesterol, blood pressure and weight. Whether you prefer savory or sweet, there are plenty of delicious options that fit into a heart-friendly diet without sacrificing taste or convenience.
If you’re aiming for a more heart-friendly breakfast, don’t worry—it’s totally doable! Your morning meal can still be delicious, nutritious and quick to prepare. You really can have it all when it comes to heart-friendly breakfast options.
What makes a breakfast healthy?
When creating heart-healthy breakfasts, keep these key factors in mind:
- Total Calories: Part of a heart-healthy diet is keeping calories reasonable at meals. To do that, it really comes down to portion sizes, so keep that in mind when making your breakfast plate.
- Saturated fat: Saturated fat has been shown to raise LDL (“bad”) cholesterol, so it’s important to keep it as low as possible. The recommendation is to limit saturated fat to no more than 10% of your total daily calories. You’ll find it in foods like butter, processed breakfast meats and fatty cheeses.
- Sodium: The recommended maximum intake for sodium intake is 2,300 milligrams per day, which is about 1 teaspoon of salt. Common breakfast foods such as cheese, bread and processed meats can be high in sodium. You don’t have to avoid these completely, but compare nutrition labels and be aware of how many high-sodium products you include in a meal.
- Added sugar: Added sugars are different from natural sugars found in fruit, which are a great addition to breakfast and provide many heart-healthy benefits. However, try to keep added sugar (from sources such as granulated sugar, syrup, honey and agave) to no more than 10% of your daily calories. A little goes a long way.
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Below you will find 15 heart-friendly breakfast options to choose from. Feel free to customize them by changing ingredients (such as using a different fruit) or making simple substitutions (such as swapping granulated sugar on French toast for a dollop of Greek yogurt). Try them all and see which ones fit into your regular heart health morning routine!
Healthy oatmeal with peanut butter and banana
Oats provide soluble fiber, which has been linked to lower total cholesterol and LDL cholesterol, as well as support weight loss. This meal also includes bananas, rich in potassium and fiber, and peanut butter, which adds healthy fat, protein and more fiber. Together, these ingredients create a balanced breakfast that keeps you full for longer.
Get the recipe for healthy oatmeal with peanut butter and banana.
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Plant-based Carrot Cake Smoothie
This heart-friendly smoothie contains carrots, banana, cinnamon, ginger and nutmeg – but you won’t even taste the chickpeas! Chickpeas add lots of fiber, making this smoothie a nutritious part of any heart-healthy diet.
Get the recipe for Plant-Based Carrot Cake Smoothie.
Stuffed French Toast with strawberries
American Heart Association recommends adults consume three servings of fat-free or low-fat dairy products each day. This recipe provides ricotta and low-fat skim milk along with strawberries. Studies show that that regular consumption of strawberries and blueberries can reduce the risk of a heart attack, so feel free to top your French toast with extra strawberries!
Get the recipe for Stuffed French Toast with Strawberries.
Maple-Cashew-Apple Toast
This simple 5-ingredient toast offers a quick and nutritious breakfast, covering three food groups: protein, fruit and whole grains. It’s a great way to start a heart-healthy day!
Get the recipe for Maple-Cashew-Apple Toast.
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10-minute baked eggs with mushrooms and spinach
According to the American Heart Association, you can enjoy up to one whole egg per day, making this recipe perfectly portioned. Add mushrooms and spinach for a low-calorie, nutritious addition to your breakfast.
Get the recipe for 10-Minute Baked Eggs with Mushrooms and Spinach.
Banana pancakes
These banana pancakes are made with Greek yogurt, cottage cheese, eggs, lemon juice, and whole wheat flour, providing 320 calories per serving. Topped with bananas, this dish provides potassium, which research shows is essential for heart health and helps regulate blood pressure.
Get the recipe for banana pancakes.
Snickerdoodle Protein Mini Muffins
These protein-packed muffins get their boost from vanilla protein powder, and they skip the butter in favor of potassium-rich bananas, almond flour, and dates for natural sweetness.
Get the recipe for Snickerdoodle Protein Mini Muffins.
Sunrise sandwich with turkey, cheddar and guacamole
At 380 calories, this breakfast sandwich offers a well-rounded combination of whole wheat English muffins, eggs, turkey breast, and cheddar cheese. For a lower-sodium option, choose no-sodium turkey breast or use fresh leftover turkey.
Get the recipe for Sunrise Sandwich With Turkey, Cheddar and Guacamole.
Fruit and Granola Yoghurt Parfait
This parfait layers Greek yogurt, granola, and berries for a heart-friendly breakfast. It contains 330 calories per serving, with 8 grams of total fat and 3.5 grams of saturated fat. Skip the added sugar for an even healthier option.
Get the recipe for Fruit and Granola Yogurt Parfait.
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Vanilla Bourbon French Toast
Vanilla and bourbon add a rich flavor to this French toast, with most of the alcohol boiling away. Use whole grain bread for added fiber and top with heart-friendly berries for a nutritious breakfast.
Get the recipe for Vanilla Bourbon French Toast.
Turkey-Sweet Potato Breakfast Hash
This hash combines turkey sausage, sweet potatoes, and bell peppers for a fiber- and protein-rich meal. At just one ounce of turkey sausage per serving, it packs flavor without overloading with saturated fat.
Get the recipe for Turkey Sweet Potato Breakfast Hash.
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Cinnamon Roll Overnight Oats
Prepare these heart-friendly oats the night before, and in the morning you can top them with cream cheese frosting or opt for fresh berries and almonds for a lighter option.
Get the recipe for Cinnamon Roll Overnight Oats.
Zucchini bread
This easy zucchini bread is made with oats, zucchini and spices. Add a small amount of chocolate chips for a fun twist, and pair it with kefir or fruit for a quick morning meal.
Get the recipe for Zucchini bread.
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Raspberry-Peach Swirled Smoothie
Frozen fruit makes this smoothie quick and easy to whip up in under 10 minutes. The fiber and potassium in the fruit contribute to a heart-healthy diet. Skip the honey to reduce added sugar if you prefer.
Get the Raspberry-Peach Swirled Smoothie recipe.
Breakfast salad
Why not add more vegetables to your breakfast? Since 90% of Americans do not meet their daily needs for vegetables, incorporating nutritious, low-calorie vegetables in the morning is a great way to start the day. For a more heart-healthy option, serve with one egg per serving.
Get the recipe for breakfast salad.
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