Break out of your breakfast rut

If your go-to breakfast is just coffee and toast, maybe it's time to upgrade your morning meal. Swapping in or adding foods that provide protein, fiber, and unsaturated fat can help stave off hunger until lunchtime — and keep your heart in good shape.

Despite popular belief, eggs can be a part of a heart-healthy diet. But you can also build a better breakfast by including a mix of nutrient-rich foods like whole grains, nuts, seeds, low-fat dairy products, fruits, and vegetables in the first meal of your day. Read on for some suggestions.

Eggs: The best-laid plans

Frances Parpos, a registered dietitian at Harvard-affiliated Brigham and Women's Cardiac Rehabilitation Program at Foxborough, says her patients often ask about eggs — namely, should they limit or avoid them altogether? For most people, the answer is no.

For starters, eggs have a lot going for them. "They're a good source of protein and other nutrients. Plus, they're relatively inexpensive, last a long time in the refrigerator, and are easy to prepare," she says. Yes, they contain a lot of cholesterol — around 200 milligrams (mg), all in the yolk. But we now know that most of the cholesterol in the body and bloodstream doesn't come from the cholesterol in the food we eat. Rather, it's made by the liver in response to eating too much saturated fat. Most of the saturated fat in a typical American diet comes from meat (including bacon and sausage, which are often served alongside eggs) and full-fat dairy products.

"I always assess a person's overall diet when giving advice. If they've cut down on red meat and full-fat dairy, having an egg a day is fine," says Parpos. But for people with diabetes, she suggests no more than four egg yolks per week, based on research linking egg intake to an increased risk of heart disease in people with diabetes.

Instead of pairing eggs with white toast or fried potatoes, mix them with your favorite vegetables. Bake in a muffin tin to make a dozen servings that you can freeze and reheat in the microwave. (See "Mini frittatas.")

Grab a spoon

With the right embellishments, a bowl of yogurt or cereal can be a fast but satisfying breakfast. Parpos suggests topping low-fat Greek yogurt with mixed berries and chopped nuts, such as walnuts, almonds, or pistachios. Thawed frozen berries work fine when fresh berries are out of season. Feel free to drizzle a teaspoon of honey or maple syrup over the top to make it more enticing, she adds.

For cereal, oatmeal is an ideal choice because this whole grain helps lower harmful LDL cholesterol. Skip the individual instant oatmeal packets, which are often loaded with sugar. Just mix 1/3 cup of regular rolled oats with 2/3 cup of low-fat milk and heat in the microwave for two minutes. Another option is overnight oats: combine the oats and milk in a jar, shake, and leave in the refrigerator overnight. Eat cold or warmed up, topped with sliced bananas or other fruit. "I like to sauté chopped apples sprinkled with cinnamon in a small amount of avocado oil, which has a mild flavor. The cooking caramelizes the apple and makes it a bit sweeter," says Parpos.

Adding a small handful of nuts or a dollop of nut butter provides extra flavor as well as protein and healthy fats. That's especially helpful for people with diabetes, who need to be careful to balance out their carbs with those other nutrients, Parpos notes. For an extra nutrient boost, stir some ground flaxseeds or chia seeds into your oatmeal. These seeds are a good source of omega-3 fatty acids and fiber, both of which are linked to a lower risk of heart disease (also see "Chia pudding").

If you prefer cold cereal, stick to these guidelines when choosing among the dozens of options on grocery store shelves:

• Choose a cereal that has at least 3 grams of fiber per serving.
• Look for whole-grain cereals such as those made with whole wheat, oats, brown rice, or corn.
• Avoid cereals that contain more than 8 grams of sugar per serving.
• Many cereals are high in sodium. Aim for no more than 140 mg per serving.

Toast toppers

To boost your fiber intake, choose whole-grain bread for your toast. Even if the label says multigrain or 12-grain, it's not necessarily whole grain. Look for the term "100% whole grain" or "100% whole wheat." Instead of butter, try these toppers:

• almond butter and thinly sliced apple or pear
• mashed avocado and halved cherry tomatoes
• cottage or ricotta cheese and berries or sliced kiwi.

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