Khaberni - said nutrition experts that the timing of breakfast plays a central role in managing cholesterol levels and protecting heart health.
Experts recommend having a balanced breakfast within two hours of waking up, for its positive impact in regulating appetite and reducing the likelihood of overeating or snacking on unhealthy food later during the day, thus protecting the heart and supporting cholesterol reduction.
Regular breakfast is a key element in supporting heart and vascular health, as this early meal helps regulate hunger and enhance metabolism, while numerous studies indicate that skipping breakfast is associated with higher levels of bad cholesterol (LDL) and deteriorating heart health in the long term.
Research supports making breakfast a daily habit, as a large-scale study conducted in China involving 37355 adults found that those who skip breakfast record higher levels of blood fats, with an increase of 10.6%, total cholesterol by 5.5%, and bad cholesterol by 7.7%, against a decrease in good cholesterol by 2.4%.
An analytical study also concluded that there is an average increase of 9.89 mg/dL in bad cholesterol levels among those who regularly skip breakfast.
In this context, nutrition specialist Deborah Murphy confirmed that "the scientific consensus indicates that having breakfast early is the best option for improving cholesterol levels."
According to nutrition experts, the benefits of regular breakfast are not limited to lowering cholesterol, but also include lower obesity rates, improved blood sugar control, enhanced mental focus, and reduced risk of heart disease.
For best results, experts recommend focusing on a breakfast rich in plants, including fruits, vegetables, and whole grains like oats, as well as nuts and seeds, because they contain soluble fiber that traps cholesterol in the intestines and prevents its absorption into the bloodstream.
Nutrition specialist Lisa Andrews also noted that fruit is a common and important element in breakfast, providing vitamins, minerals, and beneficial phytochemicals, while whole grains and vitamin B help reduce the risk of heart disease, and oats are known for their effective role in lowering cholesterol.
Conversely, experts warn against breakfast meals high in sugar such as cakes and pastries, as they often contain high amounts of saturated fats, known for their negative impact on raising levels of bad cholesterol.
Experts affirm that regular physical exercise, especially in the morning, serves as an additional factor supporting heart health, as it helps to lower bad cholesterol and raise good cholesterol. For ideal heart health, it's advised to engage in at least 150 minutes of moderate physical activity weekly, or 75 minutes of intense activity.
