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 “bad” cholesterol was 9 points higher in breakfast skippers than in breakfast eaters. However, Dr. Joel Fuhrman, family physician, author of “Eat to Live,” and seven-time New York Times bestseller, says skipping breakfast isn’t necessarily bad for your heart.

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

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

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

Healthy choices to lower cholesterol

People who eat breakfast tend to make healthier food choices throughout the day, says Dr. Fuhrman. They also tend to be more health-conscious and exercise more. People who are less health-conscious may skip breakfast but snack more. This may explain why many studies have found that breakfast eaters have better diet quality and health.

A 2013 study in the nutrition journal Public Health Nutrition found that people who skipped breakfast had higher levels of “bad” cholesterol. Compared to people who ate processed cereal for breakfast, breakfast skippers had 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. Your metabolism will be temporarily disrupted if you change your diet. Whether you eat breakfast is not as important as what you eat, he said. 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 will improve.

Breakfast tips for people who don't have much time

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

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

However, he also noted that if you are used to skipping breakfast and only eating two meals a day is nutritious and filling enough, 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. That means avoiding large meals within three hours of bedtime. Eating a large dinner right before bed can make it difficult to fall asleep and is harmful to your heart 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