“I’m a heart surgeon – here are five breakfasts to keep your heart healthy”
Breakfast is considered by many to be the most important meal of the day. But some breakfast foods are considered healthier than others, especially when it comes to heart health.
Mr Shyam Kolvekar is a consultant cardiothoracic surgeon based in London. He recommended foods to include in your first meal of the day and some heart-healthy breakfast ideas.
Whole grains
You should choose whole-grain options for breakfast, like oatmeal, whole cereal or whole-grain toast, Kolvekar said. He explained: “Whole grains contain fiber, which can help lower cholesterol levels and support heart health. »
Fruits
Include fresh or frozen fruit. Mr Kolvekar said: “Berries, bananas, apples and citrus fruits are great because they provide vitamins, minerals, antioxidants and fiber. »
Oily fish
Consider incorporating fatty fish from time to time. Mr Kolvekar said: “Smoked salmon on whole grain toast can provide omega-3 fatty acids. »
Nuts and seeds
Add nuts or seeds to your breakfast for a dose of healthy fats, fiber and nutrients.
“Almonds, walnuts, chia seeds and flax seeds are good options,” Kolvekar said.
Dairy products or dairy alternatives
Include low-fat or fat-free dairy products, such as yogurt or milk, as a source of calcium and protein.
Mr Kolvekar said: “If you are lactose intolerant or prefer plant-based options, choose fortified plant-based milk like almond or soy milk. »
Lean protein
Include lean protein sources to help keep you full and satisfied. Mr. Kolvekar said options include eggs (prepared in heart-healthy ways, such as boiled or poached), lean turkey or chicken, or plant-based protein sources like tofu.
Healthy fats
Incorporate healthy fat sources, such as avocado or a small amount of olive oil, into your breakfast.
These fats can contribute to heart health, Kolvekar said.
Limit added sugars
Minimize the consumption of added sugars. Mr Kolvekar said: “Choose whole, unprocessed foods and avoid sugary cereals, baked goods and sugary drinks. »
Some heart-healthy breakfast ideas
- Oatmeal topped with berries and a sprinkle of nuts.
- Whole grain toast with avocado and smoked salmon.
- Greek yogurt with fresh fruit and a drizzle of honey.
- Vegetable omelette with whole grain toast.
- Smoothie with spinach, berries, banana and a spoonful of chia seeds.
Mr Kolvekar added: “Remember to tailor your breakfast choices to your personal preferences and dietary needs.
“If you have specific health concerns or dietary restrictions, it is advisable to consult a healthcare professional or dietitian for personalized advice.”
The Heart Surgeon’s Cookbook is the brainchild of New York-based cardiovascular and thoracic surgeon Dr. Nirav Patel MD and Fredrik Berselius, two-Michelin star holder and founder and owner of Aska Restaurant in New York.
They accepted the challenge from global medical technology provider Getinge to create a recipe book that not only celebrates the physical and mental dexterity of the doctor and chef, but also serves as a unique training tool for cardiac surgeons, regardless of stage of their career. To find out more visit https://www.getinge.com/uk/campaigns/cookbook/flipbook/
