'Heart healthy' breakfast that's best for winter costs just 3p per serving

As temperatures dip, starting the day with a nutritious breakfast becomes essential to keep warm and energized. With winter on the way, experts recommend reaching for a bowl of porridge, a classic choice that offers far more than just warmth.

According to the British Heart Foundation (BHF), porridge is their "top choice for a heart-healthy breakfast". Packed full of unsung benefits, a humble bowl of porridge has the ability to deliver sustained energy release to help keep you satisfied for longer and kick-start your metabolism.

The high beta-glucan fibre content in oats helps reduce LDL cholesterol, which can lower the risk of heart disease, a crucial benefit as heart health remains a top concern for many. "High cholesterol can increase the risk of heart attack and stroke," says the BHF, "and lowering it, even if your levels aren’t high, offers significant cardiovascular protection."

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Cheap, readily available and easy to make, porridge is a low-cost food that has long been a British breakfast favourite.

For example, a 1kg pack of basic porridge oats is currently available for just £1 at Tesco. A small bowl of porridge is made with approximately 30g of uncooked oats, meaning you could be enjoying a steaming hot bowl with a drop of milk for as little as 3p per portion.

Beyond heart health, porridge also delivers sustained energy, helping keep you satisfied longer by slowly releasing energy throughout the morning. This is particularly beneficial in colder months when our bodies burn extra energy to maintain core temperature.

In addition to fuelling us up for long chilly mornings, porridge oats are whole grains, contributing essential fibre to aid in digestion. A typical 40g serving provides about 1.6g of beta-glucan fibre that helps to promote a balanced digestive system.

Offering a nutritious start to the day without added sugars or salts, a simple bowl of porridge with milk or water is an ideal base, but it’s easy to add variety with healthy toppings. Slices of banana or a handful of berries can add natural sweetness and tick off one of your five-a-day.

So, as you prepare for the cold season, consider making porridge a regular part of your morning routine. Warm, filling, and health-boosting, it’s a breakfast staple worth enjoying.