Creative breakfasts you can take to heart

Better Nutrition, Feb, 1998 by Lisa Turner

With traditional bacon and eggs often relegated of culinary pariahs, breakfast isn't as simple a meal as it used to be. Now that the link between high-fat diets and heart disease has been firmly accepted, and an over-easy in the diner may be a fond, but fuzzy, memory, egg-deprived Americans are scrambling for substitutes.

On the other hand, if you're bored with bran and yogurt, take heart. Lots of other healthful alternatives exist for the traditional breakfast-fare seeker. And, while the gastronomic pleasures of Hollandaise may be forever forbidden on a strict heart-healthy diet, the standard breakfast foods can still be enjoyed in moderation: for example, most experts say that -- for most of us, at least -- there's no harm in a couple of eggs a week.

How we can set ourselves up for heart disease

The most widely accepted beliefs on the subject of heart disease point to atherosclerosis as the primary underlying cause. The heart is a non-stop muscle and, like all other muscles in the body, requires a constant exchange of oxygen and nutrients, along with the productive removal of waste products. Coronary arteries carry this oxygen- and nutrient-rich blood to the heart. Excess fat consumption can impede this flow -- leading to atherosclerosis, condition in which cholesterol and other fats are deposited in the arterial wall's interior, creating, over time, a more narrow passageway for blood to move, and establishing a subsequent reduction in the flow of blood to the heart.

In terms of diet, the main culprits on the traditional breakfast plate are fat and cholesterol, although other factors, such as homocysteine levels, are being uncovered as equally important.

For almost 40 years now, high blood cholesterol levels -- thought to be caused by the excess consumption of foods high in fat, especially saturated fat and cholesterol -- have been implicated in heart disease. The average cholesterol level for most Americans is about 220 mg/dl. In countries where the population subsists mainly on fruits, grains, and vegetables, and few animal products, cholesterol levels are around 140 mg/dl, and heart disease is rare. Most research indicates that replacing animal products with fruits, vegetables and grains can help lower cholesterol levels and, consequently, reduce the risk of heart disease.

We certainly want to make sure that we are getting enough of the good fats in our diet, and a proper ratio of omega-6 fatty acids (mostly from seed oils) toomega-3 fatty acids (mostly from fish and algae). DHA (docosa-hexaenoic acid) supplements and bottled borage, evening primrose, hemp, flax oils are excellent choices -- adding a tablespoon-a-day of the liquid oils at breakfast-time (or lunch or dinner) for every 100 pounds of body weight (proportionally less for children) is a good way to ensure that you're not going too far with the anti-fat approach.

Fiber facts on lowering cholesterol and improving digestion

Studies have shown that excessively high cholesterol levels can be lowered by increasing the consumption of dietary fiber. Only a few years ago, common wisdom held that 10 g of fiber has since been upped to as much as 40 grams. Numerous studies have reinforced the nutritional significance of a high-fiber diet, while low-fiber diets have been implicated time and time again with an increased risk of heart disease and precursory conditions. Dietary plant fiber has been shown to help lower blood cholesterol levels, thus reducing the chance of heart disease.

Fiber is also crucial for effective digestion and assimilation of nutrients and for elimination of waste products. Plants cells are surrounded by a wall of complex carbohydrates, including lectins, pectins, and starches, which are not assimilated by the body. About 15 years ago, when oat bran was found to help decrease blood cholesterol levels, the fiber craze caught on like no other cultural food fondness since sushi. After several months, oat bran began to slowly wane in popularity, as Americans realized that they could eat (and enjoy) only so many bowls of bran for breakfast. But with all the attention on an increased consumption of grains, the high-fiber content of fruits and vegetables was over-looked. A single serving of most fruit, for example, has as much dietary fiber as two slices of whole-grain bread.

The best advice for heart-healthy breakfasts? Keep the fat content in check and increase fiber by adding not only whole grains, but also ample amounts of fruits and vegetables.

A creative approach to the morning meal will leave you feeling satisfied and energized, and you won't even miss the eggs. Check out the tips for a fiber-rich breakfast in the sidebar on p. 70, and try the suggested recipes for a light, heart-healthy approach to breakfast.

Country Breakfast Scramble

This low-fat alternative to the traditional omelet is packed with heart-healthy veggies and soy. Serve with fruit and whole-grain toast for a complete meal.

1 lb firm low-fat tofu, frozen
and thawed
1 Tbsp extra-virgin olive oil
1/4 cup chopped red onion
1/2 cup sliced button mushrooms
1/2 cup diced green pepper
1 tsp tamari
1/2 tsp white pepper