Researchers have revealed the exact number of calories we should be consuming at breakfast to shield our hearts from life-threatening conditions. The latest study zeroes in on the optimal amount for kick-starting the day and highlights the most beneficial foods for our morning meal.
The longstanding debate over breakfast’s significance has seen arguments both for and against the necessity of this first meal of the day. However, fresh research indicates that breakfast could significantly impact heart health, potentially enhancing overall quality of life and promoting healthier aging.
Karla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition, commented: “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.”
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This is especially pertinent for older individuals who are at heightened risk of heart disease. Published in The Journal of Nutrition, Health and Ageing, the study tracked 383 adults over three years.
These participants, aged between 55 and 75, all suffered from metabolic syndrome—a combination of medical disorders including high blood pressure, elevated blood sugar levels, excess waist fat, and unusual cholesterol levels. According to Study Finds, they were also partaking in a Mediterranean diet-based weight-loss lifestyle intervention, reports the Mirror.
A study has found that people who consume either too little (less than 20 percent of their daily calories) or too much (more than 30 percent) for breakfast are worse off healthwise compared to those who eat 20 to 30 percent of their daily caloric intake during their morning meal. Those who consumed too little or too much at breakfast showed higher body mass index (BMI) measurements and larger waist circumferences.
They also had higher levels of triglycerides (a type of fat found in blood) and lower levels of “good” HDL cholesterol, placing them at greater risk of cardiovascular disease. The ideal amount to eat?
A breakfast of 20 to 30 percent of your daily calories was found to be best.
For someone eating an average of 2,000 calories per day, that would mean a breakfast of between 400 to 600 calories. But it’s not just the amount you eat that matters – it’s what you eat.
Researchers recommended eating balanced meals that include whole grains, lean proteins, healthy fats, and fruits or vegetables. They also advised limiting processed foods high in added sugars and unhealthy fats.
In the study, those whose breakfasts scored low on nutritional quality showed poorer health markers, regardless of portion size. Study author Álvaro Hernáez said: “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.”
“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.”
“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.”
To lower your risk of cardiovascular disease, the NHS suggests several dietary tips: Additionally, they recommend quitting smoking, getting regular exercise, keeping a healthy weight, and reducing alcohol intake.