{"id":8799,"date":"2023-11-14T19:11:17","date_gmt":"2023-11-14T12:11:17","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8799"},"modified":"2023-11-14T19:11:17","modified_gmt":"2023-11-14T12:11:17","slug":"doctors-go-to-avocado-toast-recipe-for-heart-health","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8799","title":{"rendered":"Doctor&#8217;s Go-To Avocado Toast Recipe for Heart Health"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">S<\/span>ome folks say, out with the old and in with the new. But according to <a href=\"https:\/\/www.ohiohealth.com\/find-a-doctor\/profile\/1962401083\/David-A-Sabgir-MD\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ohiohealth.com\/find-a-doctor\/profile\/1962401083\/David-A-Sabgir-MD\">David Sabgir, MD<\/a>, a board-certified cardiologist,\u00a0<a href=\"https:\/\/www.wellandgood.com\/protein-in-avocado-toast\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-in-avocado-toast\/\">avocado toast <\/a>is one ~trendy~ recipe that will forever be in style when it comes to cardiovascular health.<\/div>\n<p>In fact, avo toast is one of Dr. Sabgir\u2019s all-time favorite breakfast recipes for boosting heart health, and one he noshes on almost every single day. \u201cIt\u2019s simple, quick, and perfect for getting in those good fats and fiber, which support my heart health. And I especially love that it fills me up,\u201d Dr. Sabgir says. Ahead, we delve into what makes avocado toast the perfect balanced breakfast for optimal heart health, according to the cardiologist. Plus, a few ways to make this easy breakfast recipe even heart-ier (for extra protein, health perks, and happiness) first thing in the morning.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.ohiohealth.com\/find-a-doctor\/profile\/1962401083\/David-A-Sabgir-MD\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ohiohealth.com\/find-a-doctor\/profile\/1962401083\/David-A-Sabgir-MD\">David Sabgir, MD<\/a>, David Sabgir, MD, is the founder of Walk With a Doc and a spokesperson for Fresh Avocados \u2013 Love One Today. <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<h2><strong>How to construct a heart-healthy breakfast, according to a cardiologist<\/strong><\/h2>\n<p>According to Dr. Sabgir, you really only need two (yes, just two!) ingredients to make a heart-healthy breakfast: avocado + toast. \u201cWhen it comes to heart health, I always recommend that people look for nutrient-dense foods that contain <a href=\"https:\/\/www.wellandgood.com\/high-fiber-foods-ehart-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/high-fiber-foods-ehart-health\/\">dietary fiber<\/a> and <a href=\"https:\/\/www.wellandgood.com\/heart-healthy-diet\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/heart-healthy-diet\/\">good-for-you unsaturated fats<\/a>. They&#8217;re both excellent for longevity, and most people aren\u2019t consuming enough of them\u2014especially fiber,\u201d he says. Fortunately, avocados and toast satisfy both of these needs\u2014talk about a match made in avo toast heaven.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/avocado-toast-heart-health\/\" current-title=\"The 2-Ingredient Breakfast a Cardiologist Eats Nearly Every Day To Boost Heart Health\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/avocado-toast-heart-health-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-14\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/avocado-toast-heart-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/avocado-toast-heart-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/avocado-toast-heart-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>On the one hand, avocado is an excellent source of not only dietary fiber, but also unsaturated fats. For context, a 100-gram serving of avocado (about a half of a medium avocado) contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171705\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171705\/nutrients\">six grams of fiber and nearly 10 grams<\/a> of monounsaturated fat. \u201cResearch shows that monounsaturated fats\u2014or MUFAs\u2014like that found in avocado, can help reduce bad cholesterol levels in your blood, which can, in turn, lower your risk of heart disease and stroke,\u201d Dr. Sabgir says. Plus, whole grain toast is a good source of dietary fiber that pairs perfectly with creamy and dreamy avocado.<\/p>\n<p>That said, it&#8217;s important to note that this recipe is lacking in the protein department. To that end, the cardiologist recommends pairing it with another source of protein to make sure your energy levels last all morning. Cheesy fried eggs with black beans or smoothie on the side, anyone? \u201cIt\u2019s just such a versatile meal. It\u2019s so good on its own or you can increase the protein by adding a <a href=\"https:\/\/loveonetoday.com\/recipe\/fan-favorite-avocado-toast\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/loveonetoday.com\/recipe\/fan-favorite-avocado-toast\/\">hard boiled egg<\/a> or <a href=\"https:\/\/loveonetoday.com\/recipe\/breakfast-toast-with-cottage-cheese-and-avocado\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/loveonetoday.com\/recipe\/breakfast-toast-with-cottage-cheese-and-avocado\/\">cottage cheese<\/a>,\u201d Dr. Sabgir says. Or you can scrap the bread altogether and swap it for a <a href=\"https:\/\/loveonetoday.com\/recipe\/sweet-potato-with-avocado-and-egg\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/loveonetoday.com\/recipe\/sweet-potato-with-avocado-and-egg\/\">slice of sweet potato<\/a> for a cozy and nourishing, gluten-free, high-fiber breakfast.<\/p>\n<h2><strong>A cardiologist\u2019s 5 favorite breakfast ingredients that promote heart health<\/strong><\/h2>\n<h3>1. Avocados<\/h3>\n<p>No surprise here, but avocados are one of Dr. Sabgir\u2019s must-haves when it comes to breakfast. Although avocado toast is simple, yet effective, it certainly <em>isn&#8217;t<\/em> the only way you can enjoy this nutrient-dense food. In fact, you can take things up a notch by making one of these <a href=\"https:\/\/www.wellandgood.com\/avocado-recipes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/avocado-recipes\/\">10 nutritious avocado recipes<\/a> (that aren\u2019t toast or guac), but rather include other tasty options like a BLT-stuffed avocado, avocado mac and cheese (!), and avocado deviled eggs. And if you\u2019re feeling extra jazzed about this fruit, you can even use it to make a <a href=\"https:\/\/www.wellandgood.com\/avocado-bread-recipe\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/avocado-bread-recipe\/\">five-ingredient avocado bread<\/a>. Trust, fam: It\u2019s delicious.<\/p>\n<h3>2. Whole grain toast, oats, or other grains<\/h3>\n<p>Fiber and monounsaturated fats go together like peanut butter and jelly. (No, really.) Fiber-rich toast paired with a <a href=\"https:\/\/www.wellandgood.com\/highest-protein-nut-butters\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/highest-protein-nut-butters\/\">heart-healthy nut butter<\/a> (plus, a little <a href=\"https:\/\/www.wellandgood.com\/antioxidant-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/antioxidant-foods\/\">antioxidant-rich strawberry<\/a> jelly) is a stellar combination. \u201cA source of dietary fiber and can be paired with foods that contain good fats like nut butter and avocado,\u201d Dr. Sabgir says.<\/p>\n<h3>3. Smoked salmon or lox<\/h3>\n<p>Did someone say brunch? According to Dr. Sabgir, eating a nutrient-dish fish, like salmon, for breakfast is a great way to get the ball rolling on your heart health journey first thing in the day. \u201c<a href=\"https:\/\/www.wellandgood.com\/health-benefits-of-salmon\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/health-benefits-of-salmon\/\">Salmon provides omega-3 fatty acids<\/a>, a type of polyunsaturated fat, and is a delicious addition to an omelet or slice of avocado toast,\u201d he says. What\u2019s more, the American Heart Association (AHA) says that <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/polyunsaturated-fats\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/polyunsaturated-fats\">polyunsaturated fats<\/a> can help reduce \u201cbad\u201d cholesterol levels in your blood, which can lower your risk of heart disease and stroke. More foods high in this nutrient include: Other types of oily fish, including anchovies, herring, mackerel, black cod, sardines, bluefin tuna, whitefish, striped bass, and cobia; some nuts and seeds, including walnuts, flaxseeds, and sunflower seeds; as well as, tofu and soybeans.<\/p>\n<h3>4. Nuts and seeds<\/h3>\n<p>When in doubt, Dr. Sabgir says adding a few nuts and seeds into your breakfast mix can go a long way. \u201cNuts and seeds, like walnuts, almonds, and chia seeds, contain both \u2018good\u2019 fats and fiber. Plus, they\u2019re easy to throw into oatmeal or a smoothie,\u201d he says. Not to mention, they\u2019re also excellent <a href=\"https:\/\/www.wellandgood.com\/foods-with-omega-3\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-with-omega-3\/\">brain-healthy foods rich in omega-3 fatty acids<\/a>.<\/p>\n<h3>5. Eggs<\/h3>\n<p>Yep, for many, breakfast <em>isn\u2019t<\/em> complete without some type of egg dish. Fortunately, Dr. Sabgir also agrees that it\u2019s an egg-cellent, brain-healthy breakfast ingredient. \u201cEggs contain both polyunsaturated fats and monounsaturated fats. Plus, eggs can be used in a variety of ways from scrambled to poached, and so much more,\u201d he says. Frankly, we couldn\u2019t agree more. There are tons of <a href=\"https:\/\/www.wellandgood.com\/creative-egg-recipes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/creative-egg-recipes\/\">creative ways to eat eggs<\/a>, think <a href=\"https:\/\/www.wellandgood.com\/sheet-pan-egg-recipes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sheet-pan-egg-recipes\/\">baking them on a sheet pan<\/a> with tons of <a href=\"https:\/\/www.wellandgood.com\/anti-inflammatory-foods-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/anti-inflammatory-foods-for-longevity\/\">anti-inflammatory veggies<\/a> or by making <a href=\"https:\/\/www.wellandgood.com\/hard-boiled-egg-healthy-recipes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hard-boiled-egg-healthy-recipes\/\">scalloped potatoes with hard boiled eggs<\/a>.<\/p>\n<h2><strong>What a heart-healthy morning routine entails for a cardiologist<\/strong><\/h2>\n<p>Indeed, what you eat can play a significant role in your heart health, but Dr. Sabgir stresses that\u2019s not the only thing you should consider when planning out your morning routine. In fact, the cardiologist considers that exercise is just as important as what you consume for breakfast. \u201cMaking sure that you are getting enough movement throughout the day is so important when it comes to heart health. It\u2019s actually a passion of mine\u2014I started a nonprofit organization, <a href=\"https:\/\/walkwithadoc.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/walkwithadoc.org\/\">Walk with a Doc<\/a>, to encourage physical activity for heart health and longevity. I truly believe that walking is medicine and that at any age and any ability level, the simple act of walking and rolling can have the power to change lives.\u201d<\/p>\n<p>In addition to exercising and eating heart-healthy foods, Dr. Sabgir recommends staying well-hydrated. \u201cWater is a great option to start your morning. It keeps you hydrated, and good hydration may be associated with <a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/good-hydration-may-reduce-long-term-risks-heart-failure\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nih.gov\/news-events\/news-releases\/good-hydration-may-reduce-long-term-risks-heart-failure\">reducing long-term risks for heart failure<\/a>. You can even flavor the water naturally by adding lemon, cucumber, mint sprigs, or other fresh fruit slices,\u201d he says. He also suggests drinking sweet drinks in moderation. \u201cWhile you should never have to cut anything completely out of your diet, I do recommend limiting sugar-sweetened beverages like soda, sweetened teas, or coffee drinks that contain added sugars.\u201d<\/p>\n<p>Ultimately, Dr. Sabgir&#8217;s biggest takeaway for establishing a heart-healthy morning routine is sticking to it consistently. \u201cI am a big advocate for morning routines. Starting the day with healthy behaviors like taking a walk, meditating, eating a nutritious breakfast\u2014with good fats and fiber!\u2014sets the tone for the rest of the day and has implications for health in the long run.\u201d<\/p>\n<p><em>A registered dietitian shares the benefits of eating avocados:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"Surprising Avocado Benefits For Your Health | You Versus Food\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/n5D6Xr1gg7c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Some folks say, out with the old and in with the new. But according to David Sabgir, MD, a board-certified cardiologist,\u00a0avocado toast is one ~trendy~ recipe that will forever be in style when it comes to cardiovascular health. In fact, avo toast is one of Dr. Sabgir\u2019s all-time favorite breakfast recipes for boosting heart health, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8800,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8799","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8799"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8799\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8800"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}