The best time to eat breakfast for heart health and blood fat control

(Dan Tri) - In the context of increasing cardiovascular disease and high blood fat, maintaining a nutritious, timely and healthy breakfast can be a simple but effective key to protecting cardiovascular health.

Best time to eat breakfast

Many studies have shown that eating breakfast at the right time not only helps control blood cholesterol but also plays an important role in preventing serious cardiovascular diseases such as heart attack and stroke.

Breakfast has long been considered the most important meal of the day, but not everyone knows that breakfast time also has a significant impact on cardiovascular health, especially in people who are trying to control blood lipids.

According to Eating Well, most experts agree: Eat breakfast as soon as possible after waking up, especially within 2 hours.

Experts recommend eating breakfast within 2 hours of waking up (Photo: Minh Nhan).

Nutritionist Veronica Rouse - who has many years of experience in the field of cardiovascular nutrition - emphasizes: "Eating a full and reasonable breakfast will help keep your heart healthy all day long."

Sharing this view, nutritionist Lisa Andrews said that some studies show that people who skip breakfast have a higher risk of lipid disorders, the most common of which is increased bad cholesterol (LDL).

This increases the risk of plaque buildup in the artery walls - a leading cause of atherosclerosis and stroke.

Cardiovascular benefits of eating breakfast regularly

A study published in the Journal of the American College of Cardiology that followed more than 6,500 adults for 17 years found that people who regularly skipped breakfast had an 87% higher risk of death from cardiovascular disease than those who regularly ate breakfast.

Similarly, research on Nutrients also confirmed: Skipping breakfast increases the risk of obesity, insulin resistance and high blood fat - leading risk factors for metabolic syndrome.

"People with high cholesterol should choose foods rich in soluble fiber, low in saturated fat and include more plant foods in their breakfast," says nutritionist Lisa Andrews.

Specifically:

- Oats contain beta-glucan - a type of soluble fiber that can reduce cholesterol absorption in the intestine.

- Whole wheat bread or whole grain cereals are rich in B vitamins, which help lower homocysteine ​​levels - a substance linked to the risk of heart disease.

- Fresh fruits, such as apples, bananas, and blueberries, not only provide fiber but are also a rich source of antioxidants.

- Nuts such as almonds and walnuts help add unsaturated fats that are good for the heart.

- Low-fat, low-sugar yogurt is also a good choice to supplement probiotics and protein.

On the contrary, foods high in sugar and saturated fat such as cakes, fried foods or bacon should be limited, because they can increase cholesterol and destroy the benefits of a healthy diet.

According to the Mayo Clinic, high blood fat (dyslipidemia) is a condition in which the amount of cholesterol or triglyceride in the blood exceeds normal levels. Of which, LDL (bad cholesterol) when increased can accumulate in the blood vessels, forming atherosclerotic plaques.

These plaques cause the arteries to gradually narrow, causing blood flow obstruction and increasing the risk of heart attack, stroke, and even death. It is worth noting that most people with high blood fat have no obvious symptoms, and are only discovered during routine blood tests or when a cardiovascular event has occurred.

Eating breakfast is not only a healthy habit but also a "preventive medicine" for the heart. In particular, eating breakfast early - within 2 hours of waking up - helps stabilize blood sugar levels, reduce bad cholesterol and limit uncontrolled eating during the day.

Source: https://dantri.com.vn/suc-khoe/thoi-diem-an-sang-tot-nhat-cho-tim-mach-kiem-soat-mo-mau-20250525115856963.htm