Breakfast is the Most Important Meal of the Day

Studies show that when you start your day off with a healthy meal, you improve concentration and performance at school and work, have lower cholesterol levels, and have more strength.

The typical American breakfast includes foods like cereal and pastries, which are high in sugar; meats like bacon and sausage, which are high in saturated fat and sodium; and waffles and pancakes made from white flour, which have little nutritional value.

Breakfast gives us the fuel we need to have productive mornings, but our days don't have to begin with empty calories. February is American Heart Month. Start your day with a heart healthy breakfast! Here are a few recipes for you to try.

Veggie Breakfast Sandwich


  • 2 eggs (whites only)
  • ½ teaspoon olive oil or olive oil cooking spray
  • 1 avocado
  • ½ cup chopped mushrooms
  • ½ cup chopped red and green peppers
  • ½ cup of spinach
  • 1 slice of reduced-fat pepper jack cheese
  • 1 whole wheat English muffin

Note: Olive oil and avocados contain monounsaturated fats that help lower LDL (bad) cholesterol levels, while raising the amount of HDL (good) cholesterol in your body.

Step 1

Pour (or spray) olive oil into a pan. Turn stove to medium-high heat.

Step 2

Add the chopped mushrooms, peppers and spinach. Sauté for 5 minutes. Reduce heat.

Step 3

While the vegetables are cooking, crack 2 eggs in a bowl and separate the yolks from the whites. You will only use the whites.

Step 4

After you've sautéed your vegetables for five minutes, pour the egg whites in the pan. Scramble until the eggs are no longer clear. Turn stove off and remove pan from the burner so the eggs don't overcook.

Step 5

Take 1 whole wheat English muffin and slice in half. Place a slice of reduced-fat pepper jack cheese on one side, and scoop the eggs you just prepared on top of the cheese.

Step 6

Slice the avocado in half, remove the pit, and scoop out enough flesh to spread on the other side of the English muffin.

Step 7

Put the sandwich together, take a bite and enjoy! Wash it all down with a homemade glass of Morning Boost Orange Juice.

Morning Boost Orange Juice


  • 2 oranges
  • 1 cup of spinach
  • 1 cup of blueberries
  • 1 cup of water

Note: Blueberries are linked to a lower risk of heart attack. They have compounds that help widen arteries to promote blood flow.

Combine all of these ingredients in your blender. Blend for one minute. Pour in a glass and enjoy!

If you have heart related questions and would like to speak with a cardiologist, please call Partners in CardioVascular Health at 302.421.4828 to schedule an appointment. Same day appointments are available.

Categories: Blog, Food, Heart Health