by April Dupee
The month of February is all about the heart. Not only is it that time of year when stores are stocked with greeting cards, balloons, and heart-shaped boxes of chocolates to celebrate Valentine’s Day, but also it marks American Heart Month to raise awareness about heart disease and prevention. With 1 in 3 deaths in the U.S. attributable to cardiovascular disease, American Heart Month serves as an important reminder to take care of our hearts and encourage our communities to support heart health initiatives.
In honor of American Heart Month and school back in full swing, I have rounded up my favorite, simple, make-ahead breakfast recipes full of heart healthy nutrients. Whether or not you have cardiovascular disease, a heart healthy diet is one we can all benefit from. Loading up your plate with plenty of fruits, vegetables, whole grains, lean poultry and fish will give you all the fiber and important nutrients you need to protect your heart. In addition, cutting back on sugar, sodium, saturated fats, and trans fats will reduce cardiovascular disease risk factors such as increased cholesterol, blood pressure, blood sugar, and weight.
Because these recipes can be made in advance, there is no need to compromise health for time when you are heading out the door in the morning. Give your breakfast a heart-healthy makeover that will power you through the day.
Baked oatmeal to-go, anyone? While many baked goods are filled with added sugar, refined flour, and saturated fats, these oatmeal cupcakes are loaded with fiber-rich oats to help keep cholesterol low. Make these even more delicious and nutritious with add-ins such as berries, flax seeds, and cinnamon. The best feature of this recipe is that it freezes well. Before you head out the door, pop one in the microwave and you will be ready to go!
Don’t let their small size fool you—the chia seeds in this recipe are packed with nutrients including fiber, protein, and omega-3s. One ounce of chia seeds (about 2 tablespoons) has 10 grams of fiber, 5 grams of protein, and about 6,000 mg of omega-3 fatty acids! Low in sugar and saturated fats, this recipe is definitely a heart healthy alternative to your typical pudding.
Make this recipe the night before and get creative with flavor combinations and toppings. Some of my favorite add-ins and toppings include: Vanilla extract, cacao powder, cinnamon, bananas, berries, nut butters, coconut, and granola.
Get your veggies in with this savory recipe! Vegetables are an important part of a heart-healthy diet by offering beneficial nutrients and fiber that keep calorie counts low and contribute to overall cardiovascular health. While the eggs in this recipe do contain cholesterol, current dietary guidelines indicate that dietary cholesterol does not affect blood cholesterol levels as much as we once thought. Rather, saturated fats are the main culprit. Nonetheless, these single serving cups will keep your portion sizes in check and your morning moving quickly as you head out the door.
Wake up to a creamy bowl of oats that takes no more than 5 minutes to prep! No cooking required. If you like chia pudding but are looking for something a little heartier, overnight oats are a great option. The oats and chia seeds provide tons of fiber, which is thought to boost heart health by lowering cholesterol and helping with weight loss. In addition, the bananas used to sweeten and add a creamy texture keep this breakfast low in sugar and saturated fats.
This recipe is as simple as it gets! Maybe not the traditional pancake you are used to, but with just bananas and eggs these pancakes are too easy not to try. With no sugar, oils, or processed flour that you often find in pancakes, this recipe is a quick heart healthy alternative. Plus, you can boost the nutrition with endless extras and toppings. I love to mix in nuts, berries, and cinnamon and top with nut butters. Make a batch and store the extras in the fridge or freezer when you need a quick breakfast.
While we begin to gift our loved ones with flowers and chocolates this Valentine’s Day, let’s remember the greatest gift of all that we can give them—a long, healthy, and happy life. Use American Heart Month as motivation to take care of your heart and encourage your friends and family to do the same. With these simple and versatile recipes, you can start your day with a variety of heart-healthy fruits, veggies and whole grains. Make these recipes a part of your routine and trust that you are taking care of your heart as much as much as it takes care of you!
April Dupee is a first year in the NICBC program and future DPD student. With breakfast as her favorite meal of the day, she loves experimenting with healthy and delicious new recipes.