Breakfast: A delicious way to start your day and combat heart disease at the same time

Nothing sets the tone of your day better than breakfast. It is far more than just a meal; it’s a base for your body’s vibrancy and long-term wellness.

While everyone knows that a good breakfast gives you the energy you need to conquer the day, most people don’t know that the quality of breakfast consumed might be the key to combating cardiovascular disease.

The power of a healthy breakfast

In a recent study, experts at the Hospital del Mar Research Institute investigated the link between breakfast quality and heart health.

The researchers tracked 383 participants in the PREDIMED-Plus project. The goal was to examine the impact of a Mediterranean diet coupled with physical activity on heart disease – compared to the impact of dietary recommendations alone.

“Breakfast is a pivotal meal because it breaks the longest fasting time in the day. According to dietary recommendations, an adequate breakfast provides 20–25% of energy intake,” wrote the study authors.

“Skipping breakfast has been associated to higher prevalence of obesity, risk of diabetes, and metabolic conditions. On the contrary, eating breakfast has been associated with a better quality of the whole diet.”

Focus of the research

The study was focused on two primary aspects. First, the researchers considered the energy derived from breakfast as a proportion of the daily total energy intake. Here, they differentiated between an adequate calorie intake (20-30% of the total daily intake) and other levels.

Second, the effects of consuming a high-quality breakfast with a perfect balance of proteins, fats, fiber, and other key nutrients were analyzed.

The findings revealed that a proper breakfast, packed with high-quality food and adequate energy, considerably reduces cardiovascular risk factors.

Breakfast energy intake and heart disease

The three-year-long study was focused on participants aged between 55 and 75 who were all overweight or obese.

The researchers accounted for several cardiovascular risk factors. These included weight, waist circumference (an indicator of abdominal obesity), lipid profile, cholesterol and triglyceride levels, blood pressure, and diabetes indicators.

The study revealed that participants who consumed 20-30% of their daily energy intake at breakfast showed promising health outcomes. They had a more favorable body weight evolution compared to those who consumed more or less energy in the morning.

These participants ended the study with a 2-3.5% lower body mass index and a 2-4% smaller waist circumference. Plus, their triglyceride levels were significantly lower (9-18% reduction), and their HDL cholesterol levels were commendably high (4-8.5% increase).

Breakfast quality: Why it matters

While adequate energy intake plays a crucial role, the quality of breakfast also counts when it comes to heart health.

Those who had a high-quality breakfast ended up with a waist circumference that was 1.5% smaller, with 4% lower triglycerides, and an increase of 3% in HDL cholesterol levels.

A good breakfast should be rich in protein, beneficial fats, fiber, and essential minerals like potassium and iron, while keeping the added sugars and saturated fats at bay.

Maintaining better health with breakfast

Álvaro Hernáez, a key researcher at the Hospital del Mar Research Institute, emphasized the importance of breakfast in maintaining health.

“Breakfast is the most important meal of the day, but what and how you eat it matters. Eating controlled amounts – not too much or too little – and ensuring good nutritional composition is crucial,” said Hernáez.

“Our data show that quality is associated with better cardiovascular risk factor outcomes. It’s as important to have breakfast as it is to have a quality one.”

Additionally, Dr. Montse Fitó noted that both energy adequacy and quality have a role in preventing cardiovascular risk.

“We have confirmed that dietary recommendations about food quality have been effective in improving risk factor evolution over time in adults at high cardiovascular risk,” said Dr. Fitó.

A step toward healthy aging

“Promoting healthy breakfast habits can contribute to healthy aging by reducing the risk of metabolic syndrome and associated chronic diseases, thereby improving quality of life,” concluded Karla-Alejandra Pérez-Vega.

Having a good breakfast won’t just power you through the morning, but will also arm you against health risks.

This is especially important for adults who are at high cardiovascular risk. So, the next time you plan your breakfast, remember to choose quality and control quantity.

The full study was published in the journal The Journal of Nutrition Health & Aging.

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