Scientific Evidence

Various scientific studies have confirmed that consuming 20% to 30% of daily calories during breakfast positively impacts key risk factors for heart health.

Benefits of a Balanced Breakfast

• Lower Body Mass Index (BMI):
  Individuals who eat a proper breakfast tend to have a lower BMI, indicating a healthier body fat percentage.
• Reduced Abdominal Obesity:
  A breakfast contributing 20% to 30% of daily caloric intake is associated with a smaller waist circumference, reducing accumulated abdominal fat.
• Lower Triglyceride Levels:
  This eating habit helps reduce triglyceride levels in the blood, decreasing the risk of heart disease.
• Higher HDL ("Good") Cholesterol Levels:
  A quality breakfast promotes higher HDL cholesterol levels, which protect against cardiovascular diseases.

Characteristics of a Healthy Breakfast

To achieve these benefits, breakfast should include:

• High-Quality Proteins:
  Found in foods such as eggs or low-fat dairy products.
• Healthy Fats:
  Present in foods like nuts and avocado.
• Fiber and Minerals:
  Provided by fruits, vegetables, and whole grains.

It is essential to avoid foods with added sugars and saturated fats, as these can counteract the positive effects of a balanced breakfast.

Scientific Validation

A study conducted by the Hospital del Mar Institute for Medical Research (IMIM), published in the Journal of Nutrition, Health and Aging, analyzed 383 participants aged 55 to 75 with overweight or obesity over a three-year period. The results showed that those who consumed 20% to 30% of their daily caloric intake at breakfast experienced significant improvements in cardiovascular risk factors.

Recommendations

Incorporating a balanced breakfast into your daily routine can be an effective strategy for improving cardiovascular health and controlling weight. It is advised to:

• Plan breakfasts that include a variety of essential nutrients.
• Avoid processed foods or options high in sugar.

Adopting this healthy habit not only helps prevent diseases but also promotes a more active and balanced lifestyle.