Healthy lifestyle starts with Healthy Breakfast For A Happy Heart!
Breakfast is frequently glorified to be the most significant meal of the day yet the most ignored one. In the mornings, we are normally squeezed for time; hence, we frequently forget or avoid having breakfast. The truth is that a healthy morning meal is vital for our body and must keep it protein- and fibre-rich. Breakfast literally means to break the fast; since our body isn’t eating up for almost 8-10 hours after last night’s dinner until we wake up, it becomes essential for us to refuel our body with healthy food in the morning. Breakfast should be a heart-healthy breakfast that should be loaded with oats, nuts, fruits, along with vitamin-C-rich foods that lower the risk of heart diseases. If you want to maintain your heart and avoid cardiovascular disease, then it should all begin with a healthy lifestyle and diet. And what correct way to begin living a heart-healthy lifestyle than to look at what you are eating for breakfast?
What causes your heart not to work correctly?
- Belly Fat:
Researchers explain belly fat is a crucial risk factor for repeat heart attacks, actually more than BMI readings. Specialists say abdominal obesity can raise a person’s risk for a second heart attack even if they are taking adequate medication and following other medical advice. They note that a first attack can cause inflammation, stress, and changes in arteries that can lead to a second attack. Survivors of heart attacks who have excess fat around their abdomen are at an increased risk for another heart attack.
- Eating processed food:
Processed foods, such as ready meals, baked goods, and processed meats, can have
3. Balanced diet:
Diet is a significant risk factor for coronary heart disease. Food-related danger factors comprise obesity, high blood pressure, uncontrolled diabetes and a diet high in saturated fats. A low-saturated fat, high-fibre, high plant food diet can substantially reduce the risk of developing heart disease.
To relieve your distress of preparing a heart-healthy diet for breakfast amidst the morning rush, we’ve got a round-up of recipes that you can prepare at home.
- Chia Seed Puddings or smoothies:
Chia Seed puddings or smoothies are an incredible breakfast option because they’re simple to patch together right before and keep in the fridge for a healthy grab-and-go feast in the morning. Chia seeds are a great healthy source for your healthy heart. Chia seeds are a huge source of healthy fats, protein, and fibre, and it couldn’t be gullible to prepare a tasty pudding or smoothie out of them. They are also a great source of soluble fibre and omega-3s and contain a little amount of plant-based protein. Adding Cacao nibs in it would be enormously complementary to your pudding. Cacao is rich in magnesium, a significant mineral that plays a role in more than 300 enzymes utilized in essential processes like synthesizing DNA, RNA, and proteins.
As a side note, chia seed pudding or smoothies can be kept in an airtight glass container in the fridge for up to one week.
Recipe:
Combine chia seeds with milk (about 2 T seeds per half cup of milk), allow to settle in for a few minutes, stir again, and then refrigerate overnight to let it thicken up. When you are ready to eat, mix in your favourite flavours like vanilla or cinnamon and top with fresh fruit, berries, or unsweetened shredded coconut.
- Coconut and Berry Quinoa Porridge
Believing quinoa is just for flavorful dishes? Think again! Quinoa is technically a seed, but it acts like a grain. Quinoa is an extraordinary source of fibre. Fibre can stave off or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss. It helps in retaining a healthy weight and is significant for heart health. The fibre in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can impede damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart diseases. It’s rich in fibre, protein, and minerals. The advantage of making a morning porridge using quinoa is that it can be made the night before, and then you can just reheat it the next morning.
Recipe:
Stir water and quinoa flakes in a saucepan. Cook on medium heat until the flakes soften. Add the coconut milk and cook until the porridge thickens. Stir in maple syrup, hemp seeds, and lemon juice. Again, depending on which type you’re using, cooking time can take anywhere from 90 seconds to 5 minutes. Top with ground cinnamon, fresh raspberries, and shredded coconut flakes.
- Burritos
Burritos in breakfast are the best and healthiest meal for a fresh day to start.
The promising part about wonderful breakfast burritos is that you can appreciate plenty of health benefits. There are some of the most unbelievable benefits of starting your day with a delightful breakfast burrito. With just the right balance of nutrients and protein, you can withstand hunger pangs and feel satisfied. Since burritos include a whole variety of vegetables, they can optimize intestinal movements and promote good digestion. Burritos appeal to plenty of minerals and vitamins. The vegetable fillings give all-important vitamins to the body, such as Vitamin B, D, and C.
Eating burritos regularly can strengthen your immune system and heart health. You will be glad to note that you are no longer vulnerable to the common flu and cold once you make burritos a part of your everyday diet. It gives sufficient fibre to enhance the body’s metabolism. Hence, the body can flush out toxins and maintain optimal blood circulation.
Recipe:
Make a breakfast wrap out of scrambled eggs, beans, chopped tomato, fresh cilantro, mashed avocado, salsa, and spices furrowed in a whole-grain tortilla. Better yet, ditch the tortilla and make a “burrito bowl” instead.
- Oats idlis
Oats are among the healthiest grains on earth. Oats are like the perfect food. Containing everything that a body needs. Excellent breakfast or brunch recipe! Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most significant is an extraordinary group of antioxidants called avenanthramides, which are almost solely found in oats. Avenanthramides may boost lower blood pressure levels by improving the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow in the heart. Ferulic acid is also found in enormous amounts in oats. Low on calories, low on carbs and high on nutrients, these oats idlis are soft and fluffy. It is prepared with oats that are rich in soluble fibres that in turn help in lowering cholesterol levels. It also has carrots and lentils that are rich in vitamin B and antioxidants that help in curtailing blood sugar levels and keep the overall health in check. Oats idli isn’t just healthy but an extremely tasty dish to rapidly prepare for breakfast.
Recipe:
Take oats, grind or blend the oats to a fine flour and set aside. peel and grate 1 small to a medium carrot. Now, set aside all the herbs and spices you will need. Then make it how Rava idli is made.
- Rotis
No meal is completed without roti. Prepared with whole wheat, it is healthy and can be paired with anything from curries and dry vegetables to dals and meats. Chapati is made with unleavened flour and therefore is a powerhouse of nutrients. It has an innumerable list of health benefits to give and is augmented with nutrients such as vitamins (B1, B2, B3, B6, and B9), iron, calcium, phosphorus, magnesium and potassium. A simple roti is an exceptional source of soluble fibre, which helps lower blood cholesterol levels, prevents constipation, helps keep our digestive system healthy and keeps our heart healthy. Loaded with complex carbohydrates that provide you strengthened energy and it can keep you satiated for hours. A little chapati has 70 calories, 3 grams of protein, 0.4 grams of fat and 15 gms of energy-giving carbohydrates. They are made without any oil and are normally very healthy. Having chapati in your breakfast can help you to be full and energetic the entire day. The nutrients in chapati enrich your blood and make your heart happy!
Recipe:
Chop carrot, spinach and mix them with the dough. The only way roti can become less fattening is by not using ghee or oil. Use whole wheat flour rather than refined wheat. Adding ragi, soya bean flour, chickpea flour, pearl millet and bulgur wheat flour to the wheat flour fortifies the flour and makes chapatis more nutritious.
