9 Heart-Healthy Breakfast Foods That Aren’t Eggs

Eggs are a breakfast favorite, but they’re not the only way to start the day. These heart-healthy foods provide the fiber, protein, and antioxidants you need for cardiovascular well-being.

Nutrients good for the heart: Fiber, omega-3 fatty acids, polyphenols, lignans

Oatmeal is naturally rich in soluble fiber, particularly beta-glucan, a type of fiber that forms a gel in the digestive tract and helps reduce the absorption of cholesterol.

Research indicates that regular consumption of beta-glucan helps reduce low-density lipoprotein (LDL, or “bad”) cholesterol, which is a risk factor for heart disease.

Adding blueberries to your bowl of oatmeal provides additional fiber, as well as polyphenols, plant compounds that can help improve blood vessel function and reduce oxidative stress.

Flaxseeds provide omega-3 fatty acids, which promote healthy inflammation, as well as lignans, plant compounds linked to lower cardiovascular risk.

Nutrients good for the heart: Protein, calcium, potassium, probiotics

Greek yogurt is high in protein, which helps maintain satiety and stabilize energy levels. Research shows that high-protein breakfasts improve appetite control and reduce hunger later in the day, habits that may help support healthier cardiometabolic markers.

Greek yogurt also provides calcium and potassium, minerals that help maintain healthy blood pressure.

The probiotics found in Greek yogurt may support a healthy balance of gut bacteria, which may help influence cholesterol levels and other heart disease risk factors.

Choose plain, unsweetened varieties to limit added sugars which, when consumed in excess, are associated with higher cardiovascular risk.

Nutrients good for the heart: Unsaturated fats, flavanols, fiber

Cocoa contains flavanols, antioxidant plant compounds that help promote healthy blood flow and protect blood vessels from damage caused by oxidative stress.

Oxidative stress occurs when harmful molecules called free radicals build up in the body and are associated with heart disease. Peanut butter also contains fiber and unsaturated fats, which are linked to healthier cholesterol levels.

Blend half a frozen banana, a handful of spinach, cocoa powder and a tablespoon of peanut butter to make your smoothie. You can also add protein powder for a heartier breakfast or snack.

Balancing smoothies with protein and healthy fats helps prevent blood sugar spikes, so you feel fuller for longer.

Nutrients good for the heart: Whole grains, unsaturated fats, fiber, protein

Whole wheat toast with nut or seed butter is a simple but satisfying meal perfect for eating on the go. Diets high in whole grains are consistently associated with healthier cholesterol levels and better long-term cardiovascular outcomes compared to diets high in refined grains.

You can choose any of your favorite spreads, from almond butter to sunflower seed butter. Nut and seed butters provide unsaturated fats that help maintain healthy cholesterol levels and heart health, as well as small amounts of fiber and protein that help keep you full.

Nutrients good for the heart: Fiber, omega-3 fatty acids, unsaturated fats

Chia seeds are tiny seeds that contain soluble fiber that creates a gel when mixed with liquids. This gel has a consistency similar to pudding and may help lower LDL cholesterol by reducing its absorption in the digestive tract. Chia seeds also provide omega-3 fatty acids, which promote heart health and help maintain healthy inflammation levels.

Chia pudding is easy to make the day before for a quick breakfast and can be customized with fruit, nuts, nut butter, or spices like cinnamon or nutmeg to create your favorite flavors.

Nutrients good for the heart: Unsaturated fats, potassium, fiber, protein

Avocados are high in monounsaturated fat, a type of unsaturated fat linked to healthier cholesterol levels and reduced cardiovascular risk. Avocado consumption is associated with improved LDL cholesterol levels and blood pressure.

Avocados also provide potassium, a mineral that helps regulate blood pressure by promoting sodium balance and relaxing blood vessels. A pinch of hemp seeds adds plant-based protein and healthy fats to make the meal more filling.

Nutrients good for the heart: Protein, calcium, fiber

Cottage cheese is a high-protein, egg-free breakfast option that promotes satiety and promotes the development of lean muscle mass. High-protein breakfasts are associated with better appetite control and more stable energy levels.

Pairing cottage cheese with fruit helps balance the blood sugar response by adding more fiber. Choosing low-sodium varieties is crucial because excess sodium intake is associated with higher blood pressure and increased risk of cardiovascular disease.

Nutrients good for the heart: Fiber, unsaturated fats, magnesium

Overnight oats make a convenient, fiber-rich breakfast that supports cholesterol and blood sugar control. The soluble fiber in oats has been shown to help lower LDL cholesterol when consumed regularly.

Almond butter adds unsaturated fat and magnesium, both of which play a role in cardiovascular health. Magnesium helps maintain healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. Pairing your oats with a scoop of protein powder can slow digestion and further improve satiety.

Nutrients good for the heart: Whole grains, fiber, antioxidants, protein

Quinoa is a fiber-rich whole grain that also provides a significant amount of plant-based protein. Studies suggest that quinoa contains plant compounds that may support healthy cholesterol levels. Its fiber and polyphenol content also adds antioxidants that may help protect against cardiovascular disease.

Regular consumption of whole grains is also associated with a lower risk of heart disease. Adding vegetables, beans and guacamole increases antioxidant intake and provides additional fiber, vitamins and minerals for cardiovascular health.