The Harvard Heart Letter says eating breakfast -- particularly one with whole grains -- may reduce the risk of heart attack, stroke, type 2 diabetes and heart failure.

The newsletter says a number of small studies indicate eating breakfast is linked to less spikes in blood sugar and insulin all day. This can help lower harmful cholesterol and triglycerides. It also helps tame appetite.

The Heart Letter also points out, what is eaten is also important, and it suggests the following for the first meal of the day:

-- A bowl of steel-cut oatmeal topped with fruit and walnuts.

-- A bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit

-- Six or 8 ounces of 1 percent yogurt with blueberries and sunflower seeds.

-- A whole-grain English muffin with peanut butter.

-- A one egg plus one egg white or egg substitute omelet with whole-grain toast and orange slices.

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