The 7 Worst Breakfast Foods for Heart Health (and What to Eat Instead)

A balanced, nutritious breakfast is essential to starting each day on the right foot. However, a number of popular breakfast foods may do more harm than good, especially when it comes to your heart health.

Kylene Bogden, RDN, co-founder of FWDfuel based in Cleveland, recommends skipping or limiting your consumption of the following breakfast foods to protect your heart and long-term well-being, and shares her top tips for building a better breakfast.

1. Bacon, Sausage, and Ham

Regularly eating breakfast meats like bacon, sausage, and ham can negatively impact your heart health over time because they’re full of saturated fat, says Bogden. Too much saturated fat in your daily diet can increase your LDL cholesterol, which raises your risk for blocked arteries and cardiovascular diseases like atherosclerosis.

In fact, a study published in BMC Medicine found an association between higher red and processed meat consumption and a higher risk of heart disease.

Breakfast meats also contain inflammatory preservatives and chemicals that can disrupt gut health and immunity, says Bogden.

You don’t have to ban breakfast meats from your plate — just enjoy them in moderation. Bogden recommends thinking of them as once-in-a-while treats as opposed to everyday staples.

You can also opt for alternatives like plant-based breakfast “meats,” paying close attention to ingredients labels. “While some brands are lower in saturated fat than your average breakfast meat, some companies add many chemicals and preservatives [like sodium],” says Bogden. In such cases, forego the ultraprocessed food and simply choose a leaner meat like turkey, she adds.

For a healthier heart, limit your saturated fat intake to less than 10 percent of your daily calories, according to Harvard Health Publishing.

2. Pastries

Pastries are a “triple-threat combination of saturated fat, refined sugar, and chemicals and food dyes, which all cause inflammation in the body,” says Bogden. Over time, this chronic inflammation slowly damages the arteries and other small blood vessels, which can contribute to heart disease, she says.

While indulging in a doughnut, muffin, or croissant every once in a while isn’t cause for concern, it’s best to enjoy them sparingly to help protect your heart health.

3. Sugary Cereals and Granola

While some cereals and granola products are great sources of whole grains, nuts, and seeds, others can serve up as much added sugar as a platter of pastries.

“Added sugar, especially refined sugar, is typically the leading ingredient in these products,” says Bogden. “Sugar can be even more inflammatory than saturated fat when it comes to heart health.”

When you take in too much sugar, your body releases insulin, which encourages your body to store the surplus sugar in your fat cells. Over time, this response can result in weight gain and insulin resistance, both of which are risk factors for more inflammation and certain metabolic conditions, according to Cleveland Clinic.

“Years of chronic inflammation from the diet are now being linked to [cardiovascular-related illnesses such as] stroke, high blood pressure, and heart disease,” says Bogden.

If your go-to breakfast includes granola or cereal, choose varieties with fewer than 4 grams (g) of added sugar per serving. Even better, prioritize products that supply around 5 g of heart-healthy fiber per serving. Ingredients like oats and quinoa can help boost a cereal’s fiber content, as well as provide important vitamins, minerals, and other nutrients that help support heart health, according to Mayo Clinic.

4. Flavored Yogurts

Sneaky added sugar also lurks in seemingly healthy breakfast foods like flavored yogurt, says Bogden. Over the course of the day, your sugar consumption can add up fairly quickly.

The average American takes in about 17 teaspoons (tsp) of added sugar daily, almost triple the recommended daily maximum of 6 tsp, according to Cleveland Clinic.

That said, yogurt can be a nutritious addition to your breakfast bowl if you stick to plain and low-fat varieties. Plain Greek yogurt and skyr, both of which are low in saturated fat and high in protein, are particularly healthy options.

Not a fan of unflavored yogurt? Try stirring in your favorite fresh fruit for a hit of natural sweetness.

5. Pancakes

Pancakes are a popular breakfast food, but they aren’t always best for your heart. They’re often made with refined carbohydrates like white flour, which has been stripped of essential nutrients. And because refined carbohydrates lack adequate fiber, they spike your blood sugar, causing an inflammatory response, according to Cleveland Clinic. Add butter and syrup, and this inflammatory response worsens.

If you’re craving griddle cakes, you can still enjoy them and maintain your heart health, too. Start by picking a brand made with fiber-rich whole grains and without added sugars, hydrogenated oils, or excessive sodium, says Bogden. (You can also whip up your pancake mix using ingredients like whole-wheat flour and avocado oil.) Then top your flapjack stack with antioxidant-rich berries for extra heart health benefits.

6. Hashbrowns

Since they’re made of mostly potatoes, hashbrowns can be both hearty and nutritious. However, they’re often fried in butter or oils that are high in saturated fat, which can pose a risk for your heart health over time, according to MedlinePlus.

Hashbrowns are also often oversalted. A daily diet with excessive salt raises your risk of high blood pressure, which can contribute to chronic health conditions like heart disease, according to the Harvard T.H. Chan School of Public Health.

To make hashbrowns heart-friendly, sauté them in a spritz of heart-healthy olive oil, go light on the salt, and enjoy them alongside other vitamin-rich vegetables.

7. Bottled Tea and Coffee Products

Your morning beverage can also contain sneaky amounts of added sugar that can negatively affect your heart health. In fact, sweetened drinks are the primary supply of added sugars in the American diet, according to the Centers for Disease Control and Prevention (CDC).

When it comes to bottled teas and pre-made coffee products, added sugar is often present in the form of high-fructose corn syrup, frequent consumption of which has been linked to heart disease, says Bogden.

Regularly sipping on sugary beverages is also associated with weight gain, obesity, type 2 diabetes, kidney diseases, nonalcoholic liver disease, tooth decay and cavities, and gout, a type of inflammatory arthritis, according to the CDC.

When possible, toss the pre-made coffees and teas in favor of unsweetened varieties that you brew yourself. When consumed in moderation, both tea and coffee (which are abundant in antioxidants) can be beneficial for your heart.

And if you’re pining for an extra pinch of flavor, try adding a squeeze of lemon or a dash of cinnamon rather than sugar.

How to Build a Heart-Healthy Breakfast

When you’re prepping your plate in the morning, Bogden recommends including the following heart-protective ingredients:

• A plant-based fat containing omega-3 fatty acids, such as canola oil, olive oil, or unsweetened almond butter, which can help lower your triglyceride levels
• At least two forms of colorful produce, like greens in your omelet or berries in your oats, to increase your intake of antioxidants
• 15-25 g of lean, high-quality protein, such as tofu, eggs, low-fat dairy, beans, or protein powder
  

The Takeaway

• To protect your heart health, limit your consumption of common breakfast staples like processed meats, pastries, and sugary cereals, which are often high in saturated fats and refined sugars that trigger artery-damaging inflammation.
• Popular items like flavored yogurts and bottled coffee drinks can contain excessive added sugars, contributing to insulin resistance and an increased risk of stroke or heart disease.
• Replace refined carbohydrates and fried sides, such as pancakes and hashbrowns, with fiber-rich whole grains and vegetables sautéed in heart-healthy oils.
• A heart-healthy morning meal should include 15–25 g of lean protein, a source of omega-3 fatty acids, and at least two servings of colorful produce to provide essential antioxidants.