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1. Oatmeal with Berries and Nuts Whole oats are rich in soluble fiber, which helps reduce LDL (“bad”) cholesterol. Topping with fresh berries adds antioxidants, while a small handful of walnuts or almonds provides healthy omega-3 fats.
2. Whole-Grain Toast with Avocado and Tomato Whole-grain bread offers slow-release energy and fiber, while avocado delivers heart-friendly monounsaturated fats. Sliced tomato adds lycopene, which supports cardiovascular health.
See also: Why do pregnant women need fruit??
3. Greek Yogurt with Chia Seeds and Fruit Low-fat Greek yogurt is a good source of protein without excessive saturated fat. Chia seeds supply omega-3s and fiber, and fresh fruit adds natural sweetness and vitamins.
4. Vegetable Omelet with Spinach and Mushrooms Made with egg whites or a mix of whole eggs and egg whites, this omelet offers protein with less cholesterol. Spinach, mushrooms, and bell peppers add potassium, magnesium, and antioxidants.
5. Smoothie with Leafy Greens, Banana, and Flaxseeds A blend of spinach or kale, banana, unsweetened almond milk, and ground flaxseeds delivers fiber, potassium, and omega-3 fatty acids, all of which support heart health.
3. Greek Yogurt with Chia Seeds and Fruit Low-fat Greek yogurt is a good source of protein without excessive saturated fat. Chia seeds supply omega-3s and fiber, and fresh fruit adds natural sweetness and vitamins.
4. Vegetable Omelet with Spinach and Mushrooms Made with egg whites or a mix of whole eggs and egg whites, this omelet offers protein with less cholesterol. Spinach, mushrooms, and bell peppers add potassium, magnesium, and antioxidants.
5. Smoothie with Leafy Greens, Banana, and Flaxseeds A blend of spinach or kale, banana, unsweetened almond milk, and ground flaxseeds delivers fiber, potassium, and omega-3 fatty acids, all of which support heart health.
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