Posted By: CustomVite Nutrition Team Date: June 10, 2019 Comments: 0
If you’re one of the many Americans who skip breakfast, you may want to re-think your morning routine. According to a new study published in the Journal of the American College of Cardiology, breakfast may be the most important meal of the day, especially when it comes to your heart. The study, which tracked the health of 6,550 Americans for about 20 years, found that those who never eat breakfast had a whopping 87% higher risk of death due to cardiovascular disease (CVD). The risk of fatal stroke was particularly high, in fact, three times as high for those who always skip breakfast. Previous research has also shown eating breakfast has positive benefits on diabetes, hypertension, and other lipid disorders, as well as helping to promote a healthy weight.
If you think you don’t have time for a healthy breakfast, try to set your alarm 10 minutes earlier to allow yourself time to squeeze in a quick morning meal. Or, consider packing it to go. Some quick and healthy ideas include:
- Hard boiled egg and a piece of fruit
- Instant oatmeal (toss in some dried fruit and walnuts)
- A yogurt parfait (mix in some blueberries or crunchy whole grain cereal)
- Breakfast smoothie (blend low-fat milk, frozen strawberries and a banana)
- Toaster waffle (spread with peanut butter and apple slices)
- Banana roll-up (spread peanut butter on a whole wheat tortilla, add a banana and roll up)
- Whole wheat pita or English muffin with a sliced hard-boiled egg and low-fat shredded cheese
Remember, eating breakfast sets the tone for the day, gives you energy, helps prevent overeating later in the day, and most importantly, may be an easy way to benefit your heart.
(1) Donnelly, S. C. (2018). Breakfast—the most important meal of the day!! QJM: An International Journal of Medicine,111(10), 681-681. doi:10.1093/qjmed/hcy201
(2) Ness-Abramof, R. (2009). Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999–2004. Yearbook of Endocrinology, 2009, 56-57. doi:10.1016/s0084-3741(09)79367-9
(3) Power Up with Breakfast. (n.d.). Retrieved from https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/power-up-with-breakfast
(4) Rong, S., Snetselaar, L. G., Xu, G., Sun, Y., Liu, B., Wallace, R. B., & Bao, W. (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology, 73(16), 2025-2032. doi:10.1016/j.jacc.2019.01.065
(5) Uiowa. (2019, April 22). UI study: Skipping breakfast associated with higher risk of cardiovascular death. Retrieved from https://now.uiowa.edu/2019/04/ui-study-skipping-breakfast-associated-higher-risk-cardiovascular-death