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 to kickstart our mornings and highlights the most beneficial foods for our hearts.
The age-old question of whether breakfast is indeed the most crucial meal of the day has been subject to much debate, with contrasting views on whether to indulge or skip the morning meal. However, fresh evidence indicates that a particular type of breakfast could significantly impact heart health, potentially enhancing life quality 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.”
This advice rings especially true for older individuals prone to heart conditions, according to the study’s findings. Published in The Journal of Nutrition, Health and Ageing, the research involved tracking 383 adults over three years.
These participants, aged between 55 and 75, were all diagnosed with metabolic syndrome—a combination of medical disorders including high blood pressure, elevated blood sugar levels, excess waist fat, and abnormal cholesterol levels. They were also partaking in a Mediterranean diet-based weight-loss lifestyle intervention.
It has emerged that the secret to a healthier life could be in the size of your breakfast and its contents. Scientific findings suggest consuming either too little (less than 20 percent) or too much (more than 30 percent) of your daily caloric intake upon waking can have adverse health effects.
In contrast, people who ate between 20 to 30 percent of their daily calories for breakfast boasted better health indicators. Those who did not follow this balanced approach showed worrying signs such as higher body mass index (BMI), greater waist circumferences, elevated blood triglyceride levels, and reduced “good” HDL cholesterol, potentially increasing their risk of heart problems.
Tucking into a morning meal that accounts for 20 to 30 percent of your daily calorie intake translates to 400 to 600 calories for an average 2,000-calorie diet. But it doesn’t stop there.
It’s crucial that your breakfast is nutritionally rich, incorporating whole grains, lean protein, healthy fats, plus fruits and vegetables while avoiding processed and sugar-laden foods.
Study author Álvaro Hernáez emphasised: “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 reduce the risk of cardiovascular disease, the NHS advises adhering to the following dietary guidelines:
- Maintain low levels of saturated fat by incorporating healthier sources, such as oily fish, nuts, seeds, and olive oil, while limiting unhealthy fats like fatty meat cuts, lard, cream, cakes, and biscuits
- Limit salt intake to less than six grams (0.2oz or one teaspoon) per day
- Consume low levels of sugar
- Incorporate plenty of fibre and wholegrain foods into your diet
- Eat at least five portions of fruit and vegetables daily.
Additionally, the NHS recommends quitting smoking, engaging in regular exercise, maintaining a healthy weight, and reducing alcohol consumption.