Balanced breakfast reduces obesity and heart disease
A balanced breakfast plays a crucial role in reducing obesity and improving cardiovascular health. Research conducted by the Hospital del Mar Medical Research Institute, recently published in The Journal of Nutrition, Health and Ageing, highlights the benefits of consuming 20-30 per cent of daily calorie intake in the morning. This approach not only enhances heart health but also supports effective weight management.
The study followed 383 participants aged 55 to 75 over three years as part of the PREDIMED-Plus project, which explores the impact of the Mediterranean diet combined with physical activity.
Researchers discovered that individuals who consumed an adequate percentage of their daily energy intake at breakfast experienced significant health benefits. These included lower body mass index, reduced waist circumference, an indicator of less abdominal obesity, and improved lipid profiles with reduced triglyceride levels and increased HDL cholesterol, often referred to as the “good” cholesterol.
Nutritional quality also played a significant role in these outcomes. Participants who included a balanced mix of proteins, healthy fats, fibre, and essential nutrients such as calcium and iron in their breakfast saw additional improvements in cardiovascular risk factors. On the other hand, excessive added sugars and saturated fats were found to diminish these benefits.
Dr. Álvaro Hernáez, one of the lead researchers, noted the importance of both the quantity and quality of food consumed at breakfast. He emphasised that breakfast is essential, but its benefits are maximised when it includes controlled portions and high-quality ingredients. Similarly, Dr. Montse Fitó highlighted the long-term advantages of prioritising a nutrient-rich morning meal, stating that it is key to reducing cardiovascular risk and promoting healthy ageing.
The study underscores the importance of establishing healthy breakfast habits, particularly among older adults, as a simple yet effective strategy to reduce the risk of metabolic syndrome and chronic diseases. It provides compelling evidence that a thoughtful approach to the first meal of the day can significantly improve overall health and quality of life.