Is skipping breakfast bad for your heart?

Some people barely eat breakfast, maybe just a cup of coffee or a loaf of bread. People on intermittent fasting may always skip breakfast, choosing lunch as their first meal.

But do you know what important thing happens if you skip breakfast?

According to a 2020 meta-analysis in the scientific journal Obesity , skipping breakfast can increase "bad" cholesterol. The results showed that those who skipped breakfast had 9 points higher "bad" cholesterol than those who ate breakfast. However, Dr. Joel Fuhrman, a family physician and author of "Eat to Live," a seven-time New York Times bestselling author, says skipping breakfast isn't necessarily bad for the heart.

One of Dr. Fuhrman's quick recipes includes oats, chia seeds, strawberries, walnuts, and nut milk.

Dr. Fuhrman explains: The body can mobilize stored lipids (such as fats and cholesterol) when there is no food intake, and this can temporarily increase "bad" cholesterol. But this temporary release of stored cholesterol does not necessarily increase cardiovascular risk, according to the health news site Health Digest.

However, Dr. Fuhrman notes that if you skip breakfast, you should keep the following in mind.

Healthy choices help lower cholesterol.

Dr. Fuhrman stated that people who consistently eat breakfast tend to make healthier food choices throughout the day. They also tend to be more health-conscious and develop regular exercise habits. Those who are less health-conscious may skip breakfast but snack more. This may explain why many studies have found that breakfast-eaters have better dietary quality and overall health.

A 2013 study in the journal Public Health Nutrition showed that people who skip breakfast have higher levels of "bad" cholesterol. Compared to those who eat processed cereals for breakfast, those who skip breakfast are at a higher risk of obesity, high blood pressure, and elevated insulin levels. Dr. Fuhrman said skipping breakfast can lead people to overeat later in the day or make unhealthy choices.

He added that if you have a habit of skipping breakfast, your body will adjust to your eating schedule. Metabolism will be temporarily disrupted if you change your diet. He said: "Whether or not you eat breakfast isn't as important as what you eat. If you eat plenty of vegetables, berries and fruits, beans, mushrooms, and nuts, your diet will be healthy whether you eat two or three meals a day, and your cholesterol levels will improve."

Breakfast tips for those who don't have much time.

The body can mobilize stored lipids (such as fats and cholesterol) when no food is consumed, and this can temporarily increase "bad" cholesterol.

Overnight oatmeal is a great option for those who don't have much time in the morning. One of Dr. Fuhrman's quick recipes includes oatmeal, chia seeds, strawberries, walnuts, and plant-based milk.

However, he also noted that if you are used to skipping breakfast and find that eating only two meals a day is nutritious and filling, you should stick to that diet.

Even if you skip breakfast, Dr. Fuhrman recommends eating the majority of your calories early in the day to align with your circadian rhythm. Insulin sensitivity is also much higher in the morning than in the evening. This means avoiding large meals within 3 hours of bedtime. Eating a large dinner right before bed can disrupt sleep and negatively impact cardiovascular and metabolic health, according to Health Digest.

Source: https://thanhnien.vn/bac-si-giai-thich-khong-an-sang-lieu-co-gay-hai-cho-tim-185241208084128447.htm