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‘I’m a 60-Year-Old Flight Attendant, and This Is Exactly How I Keep My Skin and Hair Hydrated on Long Flights’

Leave-in conditioner, apparently, is a must.

Some folks say, out with the old and in with the new. But according to David Sabgir, MD, a board-certified cardiologist, avocado toast is one ~trendy~ recipe that will forever be in style when it comes to cardiovascular health.

In fact, avo toast is one of Dr. Sabgir’s all-time favorite breakfast recipes for boosting heart health, and one he noshes on almost every single day. “It’s simple, quick, and perfect for getting in those good fats and fiber, which support my heart health. And I especially love that it fills me up,” Dr. Sabgir says. Ahead, we delve into what makes avocado toast the perfect balanced breakfast for optimal heart health, according to the cardiologist. Plus, a few ways to make this easy breakfast recipe even heart-ier (for extra protein, health perks, and happiness) first thing in the morning.

How to construct a heart-healthy breakfast, according to a cardiologist

According to Dr. Sabgir, you really only need two (yes, just two!) ingredients to make a heart-healthy breakfast: avocado + toast. “When it comes to heart health, I always recommend that people look for nutrient-dense foods that contain dietary fiber and good-for-you unsaturated fats. They’re both excellent for longevity, and most people aren’t consuming enough of them—especially fiber,” he says. Fortunately, avocados and toast satisfy both of these needs—talk about a match made in avo toast heaven.

On the one hand, avocado is an excellent source of not only dietary fiber, but also unsaturated fats. For context, a 100-gram serving of avocado (about a half of a medium avocado) contains six grams of fiber and nearly 10 grams of monounsaturated fat. “Research shows that monounsaturated fats—or MUFAs—like that found in avocado, can help reduce bad cholesterol levels in your blood, which can, in turn, lower your risk of heart disease and stroke,” Dr. Sabgir says. Plus, whole grain toast is a good source of dietary fiber that pairs perfectly with creamy and dreamy avocado.

That said, it’s important to note that this recipe is lacking in the protein department. To that end, the cardiologist recommends pairing it with another source of protein to make sure your energy levels last all morning. Cheesy fried eggs with black beans or smoothie on the side, anyone? “It’s just such a versatile meal. It’s so good on its own or you can increase the protein by adding a hard boiled egg or cottage cheese,” Dr. Sabgir says. Or you can scrap the bread altogether and swap it for a slice of sweet potato for a cozy and nourishing, gluten-free, high-fiber breakfast.

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