We all have those hectic mornings when it feels like you’re running around trying to do multiple things at once. And on these mornings, eating a healthy breakfast often falls by the wayside. You either wind up grabbing a breakfast that leaves you feeling hungry an hour later or skipping breakfast altogether.
Starting your day with a nutrient-dense meal is a great habit for long-term health. This is especially true when your morning includes heart-healthy recipes that incorporate fiber, antioxidants, and omega-3s.
While heart disease is the cause of death among both American men and women, your diet can act as one lifestyle choice to help decrease your risk.
So, how do you ensure you’re looking after your heart while getting through those chaotic mornings? To give you some ideas, I’ve put together four quick, heart-healthy recipes, some of which you can prepare ahead of time.
Warm Papaya Breakfast Cereal
This recipe is a filling choice! Papaya and rolled oats contain heart-healthy fiber, minerals, and a small amount of plant-based protein. Not to mention papaya is rich in vitamin C. You can also make multiple batches of this to have breakfast ready to go for the entire week.
Serving size: 1
Cooking time: 10 minutes
Blueberry and Cacao Chiaseed Pudding
Chiaseed puddings are a great breakfast option because they’re easy to throw together the night before and keep in the fridge for a quick grab-and-go meal in the morning.
Chia seeds are a great source of soluble fiber and omega-3s and contain a small amount of plant-based protein. Cacao nibs are rich in magnesium, an important mineral that plays a role in more than 300 enzymes used in important processes like synthesizing DNA, RNA, and proteins.
As a side note, chiaseed pudding can be kept in an airtight glass container in the fridge for up to one week.
Coconut and Berry Quinoa Porridge
Think quinoa is just for savory dishes? Think again! Quinoa is technically a seed, but it acts like a grain. It’s rich in fiber, protein, and minerals. The benefit of making a morning porridge using quinoa is that it can be made the night before, and then you can simply reheat it the next morning.
Smoked Salmon Sweet Potato Toast
Smoked salmon is a great source of protein and omega-3s. Eating foods rich in omega-3 fatty acids may decrease triglycerides and blood pressure, which can lower the risk of heart disease. Omega-3 fatty acids can also reduce inflammation and improve overall cardiovascular health and brain health.
McKel Hill, MS, RD, is the founder of, a healthy living website dedicated to optimizing the well-being of women all over the globe through recipes, nutrition advice, fitness, and more. Her cookbook, “Nutrition Stripped,” was a national best-seller, and she’s been featured in Fitness Magazine and Women’s Health Magazine.
This content was originally published here.