Study Reveals Best Breakfast For Heart Health
We’ve all heard that breakfast is the most important meal of the day, but new research suggests that the type of breakfast you eat matters just as much as whether you eat breakfast at all. A recent study published in The Journal of Nutrition, Health, and Aging reveals that consuming a balanced, high-quality breakfast can reduce cardiovascular risks, but only if it contains the right mix of proteins, fats, fiber, and other nutrients.
The study followed 383 Spanish participants aged 55 to 75 who were overweight or obese for three years. Researchers focused on how breakfast affected key cardiovascular risk factors, including weight, waist circumference (a sign of abdominal obesity), cholesterol and triglyceride levels, blood pressure, and diabetes markers. They found that those who ate a breakfast comprising 20 to 30 percent of their total daily calories experienced a noticeable improvement in these areas, including reductions in body mass index (BMI), smaller waist sizes, lower triglyceride levels, and higher levels of “good” HDL cholesterol.
Furthermore, those who ate a high-quality breakfast, which included the right balance of protein, healthy fats, fiber, and essential minerals like potassium and iron while avoiding excessive sugar and unhealthy fats, saw even better results. These individuals had smaller waist circumferences, lower triglyceride levels, and higher HDL cholesterol. In contrast, participants who ate a lower-quality breakfast had higher fat levels, increased triglycerides, lower HDL cholesterol, and poorer kidney function.
Karla-Alejandra Pérez-Vega, a researcher involved in the study, highlighted the importance of promoting healthy breakfast habits, noting that doing so can help reduce the risk of metabolic syndrome and chronic diseases, contributing to healthier aging and a better quality of life. While the study did not specify the exact foods eaten by participants, it’s worth noting that they followed the Mediterranean diet, which is known for its emphasis on healthy fats, lean proteins, whole grains, and plant-based foods. Popular breakfast choices in this diet include avocado, salmon, olive oil, leafy greens, almonds, berries, and Greek yogurt.
Other research has also shown the numerous health benefits of the Mediterranean diet, with one study finding that higher adherence to this diet was linked to a 23% reduction in all-cause mortality. Additionally, a 2019 review of multiple studies confirmed that the Mediterranean diet is associated with better cardiovascular health, including reduced rates of coronary heart disease, stroke, and overall cardiovascular disease.
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