It’s no secret that what you eat can play a big role in how healthy (or unhealthy) your heart is. Common breakfast staples like bacon and sausage are high in sodium and saturated fat, two things that are known to increase your risk for heart disease.
Instead of starting your day with a saturated fat-laden breakfast, fill up on heart-healthy unsaturated fat and whole grains with a slice of whole wheat toast topped with avocado.
The combination of nutrients, specifically fiber and monounsaturated fats, found in whole grains and avocados can help to lower cholesterol levels and decrease your risk of stroke and heart disease.
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Why avocado on toast is the best breakfast for your heart
Avocado toast may have seemed like a fleeting food trend a few years ago, but trendy or not, this easy breakfast is a great way to keep your heart healthy.
A March 2022 study found that people who ate just two servings of avocado per week had a 16 percent lower risk of heart disease than those who didn’t eat avocado. One serving of an avocado (about one-third of a medium fruit) has 96 calories, 4 grams of fiber, and 6 grams of monounsaturated fats.
Avocados are an excellent source of monounsaturated fats and fiber—both of which can help lower your cholesterol levels. Too much cholesterol can lead to a build-up of plaque in the blood vessels, increasing the risk of a heart attack or stroke.
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Research has found that including avocado in your diet can be better for your heart than following a low-fat, low-carbohydrate diet. Eating avocados can lower LDL cholesterol, total cholesterol, and triglycerides without lowering the heart-healthy HDL cholesterol.
Using whole grain toast as the base for your breakfast adds healthy carbs and fiber to the meal. The Dietary Guidelines for Americans recommend between 25 and 38 grams of fiber each day, but most people fall short—with an average of only 17 grams or less per day.
One slice of whole-grain toast topped with one-third of an avocado has 7 grams of fiber or more than 20 percent of the recommended daily amount. Fiber can act as a sponge in your system, keeping artery-clogging cholesterol from building up in your artery walls. Serve alongside a bowl of berries for an extra fiber and nutrient boost.
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Not sure if you want to swap your traditional breakfast for avocado toast? The March 2022 study found that replacing just half a serving a day of saturated fat like butter, yogurt, cheese, or processed meat with avocado can lower your risk of heart disease by up to 22 percent!
Kelsey Lorencz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. Read more
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