Health
Breakfast is important, but what you eat is also important for heart health
Eating a healthy breakfast, which provides about a quarter of your daily calories, gives you the energy you need for the day and lowers your risk of heart disease, a new study has found.
For older adults, good breakfast habits play an important role in maintaining heart health and preventing disease.
A study by Spanish researchers has been published. Journal of Nutrition, Health and Agingfound that both breakfast quantity and nutritional quality directly impact cardiovascular health.
“Promoting healthy breakfast habits can reduce the risk of metabolic syndrome and chronic diseases,” said Carla Alejandra Pérez Vega, a researcher at Del Mar Hospital and CIBER's Obesity and Nutrition Research Institute. Improved overall quality of life. ”
The study followed 383 adults aged 55 to 75 with metabolic syndrome for three years. Researchers found that people who ate too few (less than 20%) or too many (more than 30%) calories at breakfast had worse health outcomes.
various cardiovascular risk factors We assessed body weight, waist circumference, an indicator of abdominal obesity, cholesterol and triglyceride levels in the lipid profile, blood pressure, and diabetes markers.
Participants who ate a balanced amount (20-30% of their daily calories) had a healthier body weight, thinner waistlines, and better cholesterol levels.
For a healthy adult, a normal standard daily diet should contain 2,000 calories.
A delicious breakfast reduces obesity
Quality was also important. Participants who ate a nutritious breakfast had a 1.5% smaller waist circumference, a 4% reduction in triglycerides, and a 3% increase in HDL (good) cholesterol.
A high-quality breakfast contains a balance of protein, healthy fats, fiber, essential minerals like potassium and iron, and minimal added sugar and saturated fat.
Researchers assessed using the Dietary Balance Index Breakfast quality with emphasis on nutrition Limit added sugar, unhealthy fats, and sodium while getting protein, fiber, potassium, calcium, and more.
For a standard 2,000-calorie diet, research suggests breakfast should account for 400 to 600 calories and include whole grains, lean proteins, fruits, vegetables, and healthy fats. Processed foods that are high in sugar and unhealthy fats should be avoided.
Interestingly, even participants on a Mediterranean diet or weight loss plan showed different health outcomes depending on the composition of their breakfast.
“The old saying that breakfast is the most important meal of the day needs to be updated. What and how you eat breakfast really matters,” said Rubaro, a researcher at the Hospital del Mar Institute.・Mr. Hernaes points out.
The study's researchers emphasized that breakfast isn't just about starting your day with a meal, it's about starting it right. Eating a balanced, nutritious morning meal can be a simple but powerful step toward improving heart health and overall well-being in older adults.
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