A new study also found that it is not just how much you eat in the morning but what you eat that has an impact on heart health
Scientists have uncovered the amount of calories we should be eating at breakfast to protect our heart from deadly diseases. A new study has pinpointed how much we should be eating to start our days – as well as the types of food that are best.
For years there has been much debate around whether breakfast really is the most important meal of the day. And while there are conflicting theories on if we should even eat breakfast or skip it altogether, new evidence suggests it can play a huge role in our heart health.
It could also improve quality of life and promote health ageing. Karla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition, said: “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 was particularly true for older people at risk for heart disease, researchers said. As part of the study, which was published in The Journal of Nutrition, Health and Ageing, the team followed 383 adults for three years.
Participants were aged between 55 and 75 and all had metabolic syndrome, which is a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. As reported by Study Finds, they were also following a weight-loss lifestyle intervention based on the Mediterranean diet.
It was found that people who ate either too little (less than 20 percent of their daily calories) or too much (more than 30 percent) were worse off healthwise compared to those who ate 20 to 30 percent of their daily caloric intake during their morning meal.
The participants 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.
So what was the ideal amount to eat? As mentioned above, 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 therefore 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.
“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.”
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To lower your risk of cardiovascular disease, the NHS makes the following dietary recommendations:
- Low levels of saturated fat – try to include healthier sources of fat, such as oily fish, nuts and seeds, and olive oil, and avoid unhealthy fats such as fatty cuts of meat, lard, cream, cakes and biscuits
- Low levels of salt – aim for less than six grams (0.2oz or one teaspoon) a day
- Low levels of sugar
- Plenty of fibre and wholegrain foods
- Plenty of fruit and vegetables – eat at least five portions of fruit and vegetables a day.
It also advises you to stop smoking, exercise regularly, maintain a healthy weight, and cut back on alcohol.