Bread has become public enemy #1 in recent years, hasn’t it?
And yes, it’s warranted. But if you’re missing a big sandwich (that isn’t wrapped in lettuce)… or you just want a dadgum piece of toast for breakfast, there’s good news.
Because after you read this email, you’ll have a reason to toast up some bread. Plus, I’m going to introduce you to the only bread I eat when I’m stacking a sandwich or want toast to go with my eggs.
Like you’ve probably heard…
Heart disease is the leading cause of death worldwide. But many forms of heart disease can be prevented with a healthy diet. And studies show that a daily serving of whole grain bread is an important part of having a healthy diet.
Whole grains are packed with nutrients that support your heart — like vitamin B, vitamin E, magnesium, antioxidants, and fiber.
In a study published in the American Journal of Therapeutics, vitamin E was shown to help prevent plaque from hardening on the walls of your arteries.
A paper from the Journal of the American Heart Association found magnesium boosts cardiovascular health, prevents the dysfunction of blood vessels, and reduces inflammation.
And researchers from Harvard Medical School found that vitamin B is essential to the production of red blood cells and that being deficient in certain B vitamins may lead to heart failure.
On top of those benefits, fiber is one of the most important nutrients in whole grain bread for heart health.
Research shows a high fiber diet can significantly lower the risk of developing cardiovascular disease. In fact…
Fiber is essential to a healthy diet because it keeps your digestive system regular. And having a healthy digestive system is crucial for heart health.
How does fiber work to keep the whole cardiovascular system healthy?
In a study published in Current Atherosclerosis Reports, researchers found whole grains high in fiber decrease “bad” LDL cholesterol, lower blood pressure, and help the body maintain balanced blood sugar levels…
And another study from the Journal of the American Medical Association found that for every 10 grams of fiber you eat per day, you can reduce your risk of heart disease-related death by 19%.
So now that you know that bread has its benefits, how do you pick the right one? After all…
You should probably stay away from 98% of breads because of how processed they are.
When selecting the right bread for your heart health, you want to look for loaves that are labeled as “whole grain,” “unrefined,” and “high fiber.”
Some brands to look out for are Mestemacher Natural Fitness Bread, Dave’s Killer Bread with 21 whole grains and seeds, and Ezekiel 4:9 Sprouted Whole Grain Bread (based on a scripture from the Bible — Ezekiel 4, chapter 9, where God commanded the prophet Ezekiel to eat specific grains that you’ll find inside this bread).
Some of these breads like Ezekiel 4:9 bread will be found in the FREEZER at your local grocery store.
I recommend sticking to just 1-2 slices of bread per day and to spread out your fiber so you get it from other whole food sources as well like pears, kidney beans and oats.
To get the most out of your heart-healthy bread, top it with sliced avocado or a homemade avocado spread and chopped tomatoes and basil.
You can also spread high-quality almond butter onto your bread and top it with fresh berries or sliced bananas…
Or layer it with hummus, sliced radishes, a bit of extra-virgin olive oil and a sprinkle of Himalayan Sea salt.
There’s a lot of variety here… so grab one of these heart-healthy breads and make it your own!