Cardiologist Shares Cardiac Diet Tips And Warns Americans Over 45: “Stop Eating This for Breakfast”

“It was a real challenge getting my mother to change her breakfast habits,” recalled Dr. Daniel Rosenthal, a clinical cardiologist and cardiovascular nutrition specialist.

“Like so many people in her age group, she has high blood pressure. The hardest part was helping her understand the direct connection between her food choices and her heart health.

Especially because this connection is stronger than most realize.”

Years of studies have told us why breakfast is important for us.

A 2019 research in the Journal of the American College of Cardiology showed that skipping breakfast is linked to a higher risk of dying from heart disease, while eating breakfast promotes heart health. ¹

Another study also confirmed that having an early breakfast is a proven way to lower the risk of heart disease. ²

Additionally, multiple observational studies have associated regular breakfast consumption with lower body weight and better long-term weight management. ^{3 4}

“Simply put, by skipping breakfast or eating foods that are bad for your heart, you increase your risk of various heart diseases, increased blood pressure, or excessive weight gain,” Dr. Rosenthal concluded.

How your morning meals shape your heart health

Breakfast is often called the most important meal of the day, and for good reason. 

When you don’t “break the fast” after a night’s sleep, your body may go into a state of insulin resistance later in the day. 

This means your cells become less responsive to insulin, the hormone that regulates blood sugar levels. 

Ongoing insulin resistance is a major risk factor for developing type 2 diabetes – a well-known precursor to heart disease. ⁵

On the other hand, eating a healthy breakfast can help your body maintain better insulin sensitivity throughout the day. 

This, in turn, promotes more stable blood sugar levels and curbs hunger and cravings that can lead to overeating.

“When some of my patients first came to me, they shared that the first thing they ‘eat’ in the morning is their blood pressure meds.

They can’t believe that simply swapping their morning pills for a heart-healthy breakfast can help lower their blood pressure, improve their overall cardiovascular health, and even facilitate weight loss.

But when they do see the results in a couple of weeks, they literally laugh at how simple it was!” said Dr. Rosenthal.

Avoid these “silent killer” breakfast foods

If you’re over 45 and have concerns about your heart health, your breakfast choices take on even greater significance. 

First, avoid sugary breakfast cereals, pastries, and other refined carb-heavy foods. 

These cause rapid spikes in blood sugar and insulin that can contribute to insulin resistance over time.

And as we already mentioned, insulin resistance is linked to a much higher chance of developing type 2 diabetes.

Bacon, sausage, and other high-fat, high-sodium breakfast meats are also not recommended. 

The saturated fat and excess sodium in these foods can raise cholesterol and blood pressure levels, compounding your heart disease risk.

“And many people are surprised to learn this, but you also need to be cautious with egg-based dishes,

While eggs can be part of a heart-healthy diet in moderation, the cholesterol in the yolks may not be ideal if you’re already struggling with high cholesterol,” warned Dr. Rosenthal. 

Quick and easy breakfast swaps for a healthier heart

“I have all types of patients: busy professionals, working parents, or, let’s be honest, people who just can’t resist the temptation to linger in bed rather than have breakfast

And that’s fine. My goal as a doctor is not to completely overhaul their routines but to help them live a longer and healthier life by changing as little as possible,” Dr. Rosenthal shared.

Fortunately, there are plenty of delicious and nutritious breakfast options that can complement a cardiac-friendly diet without requiring too much time or effort. 

As Dr. Daniel Rosenthal explained, breakfast should provide between 15-25% of your total daily calorie intake, and it’s best to eat it within 2-3 hours of waking up. 
The ideal breakfast contains a balanced combination of lean protein, fruits/veggies, whole grains, and low-fat/non-fat dairy. ⁶

One breakfast superstar is oatmeal. Oats are packed with soluble fiber that has been shown to help lower cholesterol levels. 

Top a warm bowl of oats with heart-healthy berries, nuts, and a drizzle of honey for natural sweetness.

Eggs can also be a great breakfast staple, as long as you don’t have high cholesterol. Try egg white omelets loaded with nutrient-dense veggies like spinach, tomatoes, and onions. 

Another protein-packed breakfast option is Greek yogurt with fresh fruits, berries, and nuts.

If you struggle with morning hunger or don’t have time to sit down for a full breakfast, Dr. Rosenthal suggests trying a smoothie made with low-fat Greek yogurt, berries, and spinach. 

You can also prepare make-ahead options like overnight oats or a healthy frittata on the weekend.

Dr. Rosental shared this easy tip on following a cardiac diet

“I know changing your eating habits can be incredibly frustrating,” acknowledged Dr. Rosenthal.

“It feels like you have to start buying and cooking foods you’ve never even touched before. 

Or even worse, when you have to figure out where to find all these ‘fancy’ heart-healthy ingredients that seem to cost a fortune.”

However, the specialist has discovered ways to make following a cardiac diet and managing heart health much easier. 

“I’ll be honest, I don’t expect my patients to completely overhaul their lifestyles overnight. 

That just isn’t realistic. 

But what works incredibly well for them is having the right tool at their fingertips.”

Dr. Daniel Rosenthal referred to the Cardi Health mobile app — a simple, all-in-one solution for monitoring heart health.

This app was designed by a team of cardiologists and dietitians to eliminate guesswork in meal planning and preparation as well as help people manage their heart conditions. 

“You just input your dietary needs and preferences, and the app generates a customized meal plan filled with quick, easy, and delicious recipes tailored to your cardiac diet,” explained Dr. Rosenthal.

But the app does much more than just meal planning. 

It also features built-in tools to help users monitor and manage other critical aspects of heart health, all in one convenient place. 

The blood pressure tracking feature, for example, makes it easy to log your numbers and spot any concerning trends. 

The app can even provide guidance on gradually losing any excess weight, since carrying extra pounds is a major risk factor for heart disease.

“If you’ve been thinking about improving your heart health, this app is the easiest way to do so,” said Dr. Rosenthal. 

“It puts everything you need right at your fingertips, so you can start enjoying a healthier and longer life without making any big changes.”