I’m a cardiologist and these are the 4 foods for the perfect breakfast in Spain.

Breakfast plays a critical role in determining the quality of nutrition for the rest of the day. Although some people choose to skip this meal due to the lack of morning hunger, most people benefit greatly from the meal. balanced breakfast.

The truth is that eating a nutritious meal early in the day not only increases your energy levels and overall well-being, but it also helps stabilize glucose levels in the blood, which is vital to avoid spikes and dips that can later lead to unhealthy food choices.

This was emphasized by an expert in cardiology and public health at the Smidt Heart Institute at Cedars-Sinai, Susan Chengon the TODAY TV show. In fact, it shows what foods make the perfect breakfast: oatmeal, fruits like avocado, non-dairy milk, vegetables, and whole grain bread.

Additionally, breakfast provides an ideal opportunity to include essential nutrients such as fiber, vitamins and mineralswhich are essential for optimal body function and cardiovascular health. Various studies have shown that people who eat breakfast regularly have better lipid profiles and lower rates of chronic diseases, including diabetes and heart disease.

So, starting your day with a well-balanced meal can create a positive pattern that will influence the rest of your dietary decisions throughout the day, thereby promoting a healthier, more balanced lifestyle.

Oatmeal

Oats are a breakfast staple for many cardiologists, including Dr. Cheng. Backed by the American Heart Association, the fiber-rich, vitamin- and mineral-rich food has been shown to be effective in lowering cholesterol and helping with weight management.

Numerous studies have linked regular consumption of oats to significant reductions in LDL cholesterol, known as the “bad” cholesterol. improving cardiovascular health General: The ability of oats to improve the body’s lipid profile makes them an important component of a healthy breakfast.

There are different ways to reap its benefits. Cheng particularly likes overnight oats with chia seeds and non-dairy milk, an option that can be made ahead for convenience. This cooking method not only saves time, but also preserves the nutritional value of the ingredients, ensuring start your day full of energy and essential nutrients.

fruit smoothies

Shakes and smoothies are also a popular option among cardiologists. Those cited by the expert, in particular, also include vegetables, which have the important benefit of fiber. In particular, he gives the example of a shake based on pea protein, unsweetened soy milk and fruits such as berries or banana. This type of drink is not only easy to prepare, but also rich in vegetable proteinswhich can help keep you feeling full and maintain muscle mass. Adding fiber to a fruit product lowers its glycemic index.

The reason is that fiber, especially soluble fiber, has the ability to slow down the digestion and absorption of carbohydrates. By adding it to vegetables, you can slow down the rate at which fruit sugars are absorbed into the bloodstream, resulting in a lower glycemic response. This can be helpful for controlling blood glucose levels. especially in people with diabetes or insulin resistance.

The expert also stresses that it is best to add whole fruits to maximize your fiber intake. It has even been linked to improved endothelial function and lower blood pressure, which is beneficial for cardiovascular health, as highlighted by research published in the journal American Journal of Clinical Nutrition.

Avocado

Avocado is a popular breakfast option among cardiologists due to its many health benefits. It is rich source of monounsaturated fatswhich are beneficial for heart health. In fact, there are some studies that have shown that regularly eating avocados can help lower total and LDL cholesterol levels, as well as improve the body’s lipid profile.

In addition, this food is rich in potassium, a mineral that help maintain blood pressure at a healthy level. This combination of nutrients makes avocado a delicious and healthy way to start your day.

Wholemeal bread

Whole grain bread is option recommended by cardiologists accompany healthy foods like avocado. Unlike white bread, it is made from whole grain, meaning it retains all parts of the grain: bran, germ, and endosperm. This makes it a great source of dietary fiber, which helps improve digestion and keep you feeling full.

In addition, regular consumption of whole grain products has been shown to be associated with lower risk of cardiovascular disease and type 2 diabetes. “One piece of toast has enough calories and nutrients to get you through lunch and feel good,” says Cheng, who recommends whole-wheat toast with a thin layer of avocado and veggies like onions or pickles to start the day.