Experts have revealed the optimal number of calories we should consume for breakfast to shield our hearts from life-threatening illnesses. Ground-breaking findings offer a guideline for the ideal morning meal portion size and the most heart-friendly foods.
While there has been longstanding debate regarding breakfast’s status as the most important meal of the day and whether it should be embraced or skipped, new research indicates that it may significantly contribute to cardiovascular health. The study also highlights benefits such as enhancing quality of life and fostering healthy aging.
In reference to the study, Karla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition, remarked: “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 is particularly pertinent for older individuals facing heightened risks of heart conditions. Detailed in The Journal of Nutrition, Health and Ageing, the investigation traced the health journey of 383 adults over three years.
As reported by The Mirror, these subjects, aged 55 to 75, were grappling with metabolic syndrome – a cluster of health concerns such as high blood pressure, elevated blood sugar, central obesity, and irregular cholesterol levels. Those involved were partaking in a Mediterranean diet-based weight-loss lifestyle intervention.
Researchers found that both eating too little (less than 20 percent of daily calories) or too much (more than 30 percent) for your morning meal can negatively impact health. Those who didn’t hit the sweet spot of consuming 20 to 30 percent of their daily caloric intake at breakfast were found to have higher body mass index (BMI) measurements, larger waist circumferences, elevated triglyceride levels, and lower “good” HDL cholesterol, increasing their risk of cardiovascular disease.
The ideal breakfast, according to the research, should therefore be between 400 to 600 calories for someone on a 2,000 calorie-a-day diet. But it’s not just about quantity – quality is key.
The study recommends whole grains, lean proteins, healthy fats, and fruits or vegetables, while advising against processed foods high in added sugars and unhealthy fats. 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.”
Research findings highlight a link between a nutritious morning meal and improved heart health. “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 recommends a balanced diet that includes:
- Plenty of fruit and vegetables – eat at least five portions of fruit and vegetables a day
- Low levels of sugar
- Plenty of fibre and wholegrain foods
- 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
It also advises you to stop smoking, exercise regularly, maintain a healthy weight, and cut back on alcohol.