Hearty breakfasts for a healthy heart

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There’s already a long list of reasons we should start the day with a healthy breakfast. From increasing our mental performance through the day to lowering our risk of diabetes, the benefits of eating breakfast are many and varied. And recent world first research has gone a step further by using ultrasound imaging to look at the development of atherosclerosis in groups with different breakfast habits.

Atherosclerosis, a narrowing and hardening of the arteries, is the leading cause of cardiovascular disease which is the major killer of Australians, taking one life every 12 minutes. It is the slow development of fatty deposits on artery walls which build up over time, with the first symptom too often being the last, heart attack or stroke.

In this latest study, published in the Journal of the American College of Cardiology, researchers screened 4,000 middle aged participants for what’s called sub clinical atherosclerosis. This is plaque that’s contributing to narrowing arteries, increasing risk, but not yet causing any symptoms.

Participants fell into three groups:

  • those who regularly skipped breakfast;
  • those who ate a low calorie breakfast; and
  • those who ate a more substantial breakfast which made up more than 20% of their daily energy intake.
What they found was those who skipped breakfast had the highest rates of plaque, while those who ate the substantial breakfast had the lowest.
 

How were the breakfast eaters healthier?

Better daily diets
The study participants who ate a big breakfast also had the highest average daily fruit and vegetable and dietary fibre intakes and the lowest red meat and daily energy intakes.

Better biometrics
Participants who ate a big breakfast had the lowest average weight, BMI, waist circumference, triglycerides, total cholesterol and LDL cholesterol – the type that collects on artery walls.

Better health
Those who ate the biggest breakfasts had the lowest rates of diabetes and high blood pressure and the smallest percentage of people with 2 or more cardiovascular disease risk factors.

The researchers are quick to point out that the study doesn’t prove breakfast itself acts against the formation of plaques, but that it’s one of a cluster of behaviours that appear to work together to reduce the risk of heart disease.

So start your morning with a substantial, nutritious breakfast to help set yourself up for a day of healthy choices your arteries will thank you for.

First published in The Record

References

  1. Nutrition Research Australia, Breakfast and Breakfast Cereal Consumption Among Australians – A secondary analysis of the 2011-12 National Nutrition and Physical Activity Survey, Sydney, February 2016

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  3. Hamedani A, Akhavan T, Samra RA, Anderson GH. Reduced energy intake at breakfast is not compensated for at lunch if a high-insoluble-fiber cereal replaces a low-fiber cereal. Am J Clin Nutr 2009;89:5:1343-1349.

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  6. Alsharairi NA, Somerset SM. Skipping breakfast in early childhood and its associations with maternal and child BMI: a study of 2-5-year-old Australian children. Eur J Clin Nutr 2016;70:450-455.

  7. Williams PG. The benefits of breakfast cereal consumption: a systematic review of the evidence base. Adv Nutr 2014;5:636S-673S.

  8. Hoyland A, Dye L, Lawton CL. A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews 2009; 22: 220-243

  9. Pearson N, Biddle SJH, Gorely T. Family correlates of breakfast consumption among children and adolescents. A systematic review. Appetite 2009;52:1-7.

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