Study: Skipping breakfast could damage the heart
Courtesy of Allegheny Health Network
Dr. J. Travis Wilson, a cardiologist at Allegheny Health Network’s Canonsburg Hospital
Michelle Campion
Associated Press
Spicy breakfast hash with scrambled egg whites
Associated Press
Quinoa pumpkin breakfast bowl
Associated Press
A country-style breakfast skillet with eggs, bacon and vegetables
Food Healthy Breakfast Bowl
Associated Press
Associated Press
A pumpkin and spice breakfast bowl
One strategy to slim down for summer swimsuit season includes skipping breakfast, but a new study shows it is bad for heart health.
The Journal of the American College of Cardiology published a study in April that found people who skipped breakfast every day had an 87 percent higher risk of cardiovascular-related death compared to those who ate a morning meal every day. According to the study, some of the health effects of skipping breakfast include elevated blood pressure, changes in appetite – which leads to overeating later – and higher levels of cholesterol.
The study’s authors examined data gathered from 6,500 Americans between age 40 and 75 who participated in the National Health and Nutrition Examination Survey between 1988 and 1994.
One of the questions included in the study inquired about the frequency of eating breakfast. The authors then looked at death records through 2011 in an effort to see whether skipping breakfast was associated with atherosclerosis, hardening of the arteries, and cardiovascular disease.
The results?
Of those in the study, more than 600 died from cardiovascular disease. After adjusting for age, sex, race/ethnicity, socioeconomic status, dietary and lifestyle factors, body mass index and cardiovascular risk factors, participants who never consumed breakfast compared with those consuming breakfast everyday showed a significantly higher risk of death from cardiovascular disease.
The authors concluded eating breakfast promotes cardiovascular health.
“That is somewhat of a thinking outside the box, if you will, trying to look at other potential risk factors for heart disease and cardiac death,” said Dr. Travis Wilson, interventional cardiologist with Allegheny Health Network who practices at Canonsburg Hospital. “I think we can all remember as kids our moms saying ‘breakfast is the most important meal of the day.’ There’s probably a lot of truth to that.”
Can simply looking at whether someone eats breakfast really help determine risk of cardiovascular disease?
Wilson said the study didn’t look at the quantity or quality of food eaten, but only that breakfast was eaten.
“Often times, healthcare studies that are aiming to answer a particular question will raise other questions,” Wilson said. “Why did the researchers see this association? Again, I think it has to do a lot with if you make that effort to have a good breakfast each day, you’re probably that person who also makes an effort to exercise and sleep, and have a healthier lifestyle across the board.”
Wilson noted the researchers did attempt to account for many of those factors including age, weight and whether the subjects smoked cigarettes.
Through the years, many studies have shown eating breakfast improves concentration throughout the day. But why would eating just that one meal each day affect cardiovascular health?
“At the end of the day, all of our systems in our body are interrelated,” Wilson said. “There’s the idea of something called glycemic response and insulin sensitivity and that’s something that the authors of this paper bring up is maybe just by eating breakfast, no matter what you eat, when you come to your next meal, which is usually lunch, you don’t overeat.”
Wilson added by skipping meals, it negatively affects metabolism.
“It just gets back to maintaining our overall healthy lifestyle which is multifaceted,” Wilson said. “But one of those components is eating three meals a day and that breakfast is potentially the most important meal today.”
Researchers also considered whether what you eat for breakfast is important.
Wilson said this study got him thinking about his own habits.
“I’m that guy who grabs the breakfast bar, which is supposed to have all the key elements,” he said. “But it does make me pause and think is that breakfast bar adequate?”
Michelle Campion, registered dietitian with Washington Health System Wilfred R. Cameron Wellness Center, said making healthy choices at breakfast is very important for cardiovascular health.
“A breakfast high in unhealthy fats and salt/sodium, like bacon and sausage, or low in fiber, like white toast or sugary cereals, would not benefit your heart,” Campion said. “A healthy, filling breakfast will help you stay full and focused until your next meal.”
Campion agreed with Dr. Wilson that eating a balanced breakfast can help decrease calorie intake later in the day. That may lead to overall better health and weight control and, in turn, better cardiovascular health.
Eating breakfast doesn’t mean you should just reach for doughnuts first thing in the morning. Most American breakfast foods are high in refined carbohydrates, like sugar-sweetened cereal, pastries, granola bars and toast with jelly.
Campion said these foods do not give our bodies the right fuel. She said to instead incorporate the four food groups: carbohydrates, protein, fat and produce.
“A balanced breakfast would consist of a whole grain carbohydrate that includes fiber, high-quality protein and healthy fat with a lot of vitamins, minerals, antioxidants and fluids from fruits and vegetables to support your body’s needs,” Campion said.
She recommends tying to add color into breakfast with fruits and vegetables instead of sugar-sweetened cereals.
“Breakfast doesn’t have to be traditional breakfast foods either,” Campion said. “Have some leftovers from a healthy, balanced meal you had the day before.”
Some healthy breakfast examples that include all four groups – carb, protein, fat, produce – include oats, Greek yogurt, almonds and berries. Or try a scramble with eggs, sweet potato, olive oil and vegetables like mushrooms, peppers and onions. A third option would be a whole wheat tortilla with chicken, avocado and salsa. When in a rush in the morning, try hard-boiled eggs with a whole grain English muffin or fruit with yogurt, peanut butter or almond butter.