A balanced breakfast providing between 20% and 30% of daily energy intake can be an ally in the prevention of cardiovascular diseases, according to a study by the Hospital del Mar Medical Research Institute (IMIM).
The research, published in the Journal of Nutrition, Health and Aging, analyzed 383 participants from the PREDIMED-Plus project over three years. The participants, aged between 55 and 75 years and overweight or obese, were evaluated to measure cardiovascular risk factors.
The study found that those who consumed a breakfast covering between 20% and 30% of their daily energy intake showed significant improvements in their metabolic health. Specifically, a reduction in body mass index (between 2% and 3.5%), smaller waist circumference (between 2% and 4%), decrease in triglycerides (between 9% and 18%), and increase in HDL cholesterol or “good” cholesterol (between 4% and 8.5%) were observed.
Álvaro Hernáez, IMIM researcher and study author, highlights: “Breakfast is the most important meal of the day, but it’s not just about having breakfast, but also about what and how much is consumed. A quality breakfast, with appropriate nutritional composition, is fundamental for health.”
Characteristics of a balanced breakfast
The study emphasizes the importance of including foods rich in proteins, healthy fats, fiber, and minerals such as iron and potassium, avoiding excess sugars and saturated fats. This approach not only contributes to a lower cardiovascular risk but is also associated with healthy aging and a better quality of life.
Montse Fitó, coordinator of the Cardiovascular Risk and Nutrition Research Group at IMIM, emphasizes that both the energy intake and nutritional quality of breakfast are essential to prevent metabolic syndrome and other associated chronic diseases. “Promoting healthy breakfast habits is a key strategy to improve overall health and prolong people’s quality of life,” she concludes.
Therefore, starting the day with a balanced breakfast not only provides energy but also has a positive impact on cardiovascular and metabolic health in the long term.
Consequences of High Cholesterol
High cholesterol, also known as hypercholesterolemia, can have serious consequences for health, such as:
- Atherosclerosis: Excess cholesterol accumulates in artery walls, forming hard plaques that can block them. This can lead to heart diseases, strokes, and other health issues.
- Heart Attack: High cholesterol can increase the risk of a heart attack.
- Stroke: High cholesterol can increase the risk of a stroke.
- Dizziness and Fainting: Lack of oxygen in the brain can cause dizziness and fainting.
High cholesterol often does not present specific symptoms, but in severe cases, xanthomas, which are small yellowish bumps on the skin, may appear.
To control cholesterol levels, one can consume heart-healthy foods, change lifestyle habits, take medication, and undergo routine blood tests.
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