2 minute read
Healthy Breakfast
A survey by Action on Salt has found that second to bread, bacon is one of the biggest contributors of salt to the UK diet, with many brands containing at least as much salt as seawater!
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Too much salt in your diet can cause your body to hold onto more water which puts pressure on your heart and arteries by increasing your blood volume. This weekend, why not start the day in a heart-healthy way? Here are a few tips below for doing just that: Reduce Processed Meats
Try swapping processed meats like bacon, for healthy protein sources such as oily fish (salmon, pilchards, mackerel) or eggs. When it comes to salt, try to avoid ‘canned in brine’ and ‘smoked’ options and instead opt for grilled or baked fish and add your own choice of salt-free flavouring. Crushed black pepper, chopped tomatoes, lemon, herbs, or even turmeric can all add extra flavour to your meal, without the added salt..
Swap out Breads Moderately processed foods such as wholegrain bread can be eaten in moderation, but there are other options if your goal is to reduce your salt intake. Why not try serving a poached egg on a baked Portobello mushroom instead of bread, or cook up a naked veggie burger or burrito? For added taste, crisp up your vegetables with a light spray of rapeseed oil, and add a little paprika and black pepper. Wilted spinach, vine tomatoes, grilled peppers and chia seeds will also add colour and flavour to your meal.
If you’d like to support Heart Research UK’s vital work into the prevention, treatment and cure of heart disease, please visit www.heartresearch.org.uk for inspiration on how you could help.
Serves 1
INGREDIENTS
• 1 whole banana
• 1 handful berries (fresh / frozen) • 1 cup milk (plant based milk / cow’s milk) • 1/2 cup oats (these could be gluten free oats if you have an allergy)
• 1 tbsp chai seeds
DIRECTIONS
Put all the ingredients into a blender, and blend until smooth and only very small pieces of the oats remain.
NOTES
You could put all the ingredients in the blender jar the night before, store in the fridge, then blend in the morning for an even quicker smoothie.
Maximise your Fruit and Vegetables Vegetables and fruits are a great source of nutrients and contain little-to-no salt whilst ‘bulking up’ your meal. Smoothies are also a great way to get one of your ‘5-a-day’ and they can be really filling and yummy too. Be sure to stick to no more than 150ml per day to maintain healthy daily sugar levels as it can be easy to consume lots in one go when fruit is blended. As an alternative breakfast why not try our Banana Berry Breakfast Smoothie recipe or try adding a handful of fresh fruit to your morning porridge? You can find lots more tips, recipes and health advice at https://heartresearch.org.uk/
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
