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Oatmeal
You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate , and
potassium .
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Berries
Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease the risk of disease.
Wheat germ
A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra—especially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says.
It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie .
Bananas
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of
resistant starch , a healthy carbohydrate that keeps you feeling fuller longer.
"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."
Thanks to a healthy dose of potassium , an electrolyte that helps lower blood pressure naturally , bananas are a particularly good choice for people with hypertension.
Green tea
Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.
Cottage Cheese
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss , muscle development, and even a decreased risk of
colorectal cancer in women .
Nut Butter
"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or
oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer.
