Nutrition scientist Bridget Benelam has advised swapping buttery pastries like croissants and pain au chocolat for wholegrain toast with peanut butter and banana to lower the risk of heart disease. More than eight million people in the UK live with heart disease, and around 70% of cases are thought to be preventable, according to the British Nutrition Foundation.
Why Pastries Are a Problem
Benelam explained that many pastries are high in saturated fat and refined carbohydrates, which can raise cholesterol levels and increase heart disease risk when eaten regularly. Saturated fat can lead to fatty deposits on artery walls, narrowing them and raising the chance of heart attacks and strokes.
The Healthier Alternative
Benelam recommends a simple swap: replace a morning pastry with wholegrain toast topped with peanut butter and chopped banana. This provides a better nutrient balance. Wholegrain bread is a valuable source of fibre, which helps lower LDL ('bad') cholesterol and supports heart health. Fibre also helps you feel fuller for longer, reducing the temptation to reach for sugary snacks later.
Nutritional Benefits
Peanut butter contributes protein and healthy unsaturated fats, making breakfast more satisfying and providing a steadier energy release compared with pastries, which can cause rapid blood sugar spikes and crashes. Banana adds natural sweetness, fibre, and potassium, an important mineral for maintaining healthy blood pressure.
Small Changes, Big Impact
Benelam noted that small, sustainable swaps can have a big impact on long-term health. “Choosing wholegrains, fruits or vegetables and plant-based protein sources over pastries increases fibre intake, reduces saturated fat, and provides a combination of nutrients that supports both heart health and overall wellbeing,” she said. “And it’s a practical, affordable swap that can help you build healthier habits without feeling deprived.”
This recommendation is part of the British Nutrition Foundation’s advice on nutrition for older people. There is no need to avoid pastries entirely, but consistent small changes can add up to significant health benefits over time.
