Breakfast sets the tone for the day, but not all breakfast foods are created equal. While many of us grab quick and convenient options on our way out the door, cardiologists warn that some common choices could be doing more harm than good. Based on insights from top cardiology experts, here are four foods to think twice about before putting them on your breakfast table—and some healthier alternatives to fuel your day.
Foods to Limit or Avoid at Breakfast
Bacon: A Salty Temptation
Bacon might be the poster child of indulgent breakfasts, but it comes with serious health risks. According to Dr. Andrew Freeman, director of Cardiovascular Prevention and Wellness at National Jewish Health in Denver, bacon is packed with salt and other additives that can increase the risk of heart disease and cancer. The high sodium content alone can contribute to elevated blood pressure, making bacon a treat that’s best enjoyed sparingly—or skipped altogether.
I’ll admit, I used to love the occasional Sunday breakfast with crispy bacon. But once I started paying attention to my sodium intake, I switched to alternatives like turkey bacon or plant-based substitutes. They’re not quite the same, but my heart feels better for it.
Pancakes and Waffles: Weekend Staples with a Catch
Who doesn’t love a stack of pancakes or waffles drenched in syrup? Unfortunately, their refined flour and sugary toppings make them a less-than-ideal choice for heart health. Cardiologists suggest opting for whole-grain versions when possible. Better yet, top them with fresh fruits and a sprinkle of nuts instead of syrup for a healthier spin.
Think of it this way: the energy crash that often follows a sugary breakfast isn’t worth it. A friend of mine swears by swapping her pancake habit for oatmeal topped with berries and a drizzle of honey. Not only does it keep her full longer, but she’s also noticed more stable energy throughout the morning.
Pastries and Baked Goods: Sweet but Risky
Croissants, muffins, donuts—they’re quick, delicious, and portable. Unfortunately, they’re also loaded with refined sugars and unhealthy fats. Cardiologists recommend baking your own lighter versions at home, using whole grains and natural sweeteners.
I once tried a homemade muffin recipe with almond flour and mashed bananas. Not only was it easy to make, but it also became a hit with my coworkers when I brought extras to the office. Little changes like these can make indulgent treats a bit more heart-friendly.
Eggs: Moderation Matters
Eggs have been a breakfast staple for generations, but their high cholesterol content raises concerns for some. Susan Cheng, a cardiology professor at Cedars-Sinai’s Smidt Heart Institute, advises limiting consumption to about a dozen eggs per family of four per week. However, egg whites, which are cholesterol-free, are a more flexible option for those looking to enjoy eggs without the health risks.
As someone who loves scrambled eggs, I’ve found a happy compromise in using two egg whites for every whole egg in my recipes. It’s a simple tweak that still delivers great taste and texture.
Heart-Healthy Breakfast Options
If these recommendations leave you wondering what’s left to enjoy, don’t worry. Cardiologists suggest several nourishing breakfast choices to start your day right.
Avocado Toast
A slice of whole-grain bread topped with avocado provides a satisfying mix of fiber and healthy fats. To jazz it up, try adding a few veggies like cucumbers or cherry tomatoes. But keep portion sizes in check, as avocados are calorie-dense.
Oatmeal
Oatmeal is a breakfast superstar, packed with fiber, vitamins, and minerals. Dr. Freeman recommends choosing unprocessed oats and adding fruits, flaxseeds, or pumpkin seeds for an extra nutrient boost. Skip the butter and sugar for maximum benefits.
Homemade Smoothies
For a quick and versatile option, whip up a smoothie with your favorite fruits and vegetables. Susan Cheng suggests adding protein-rich peas or unsweetened soy milk for a balanced meal in a glass. Trust me, experimenting with smoothie combinations can be a fun way to incorporate more nutrients into your diet.
By making thoughtful choices, breakfast can be both delicious and heart-friendly. A little planning goes a long way in starting your day on a healthier note. So, the next time you’re in the kitchen, consider swapping out those less-healthy options for something that’ll keep your heart—and taste buds—happy.
