Mumbai, Oct 17 : How we start our mornings can significantly impact our overall health. From reaching for our phones right after waking up to grabbing a quick cup of coffee, seemingly harmless morning habits may silently harm our arteries and increase the risk of cardiovascular disease. One habit under scrutiny is skipping breakfast.
Once hailed as the most important meal of the day, breakfast is now often skipped due to busy schedules, intermittent fasting, or attempts at weight management. However, research shows this practice could be far more harmful than previously thought, particularly for heart and arterial health.
Arteries carry oxygen rich blood from the heart to the body’s cells. Over time, plaque buildup can lead to atherosclerosis, a condition that quietly raises the risk of heart attacks and strokes. Skipping breakfast triggers physiological changes, including higher LDL (bad) cholesterol, elevated blood pressure, and insulin resistance, all of which accelerate arterial plaque formation. Starving the body in the morning also increases stress hormones like cortisol, promoting inflammation and arterial hardening.
Additionally, skipping breakfast often leads to overeating later in the day, particularly high calorie and processed foods, further straining the cardiovascular system.
The PESA (Progression of Early Subclinical Atherosclerosis) study analyzed participants’ breakfast patterns:
High-energy breakfast (>20% of daily calories): 27%
Low-energy breakfast (5–20% of daily calories): 70%
Skipping breakfast (<5% of daily calories): 3%
Results revealed that those skipping breakfast were at a significantly higher risk of developing atherosclerosis. Supporting this, a report in the Journal of the American College of Cardiology found adults who skipped breakfast had an 87% higher likelihood of dying from cardiovascular disease. Another study in Spain linked breakfast skipping to thicker carotid artery walls, an early marker of arterial disease.
Experts emphasize that it’s not just what we eat, but when we eat. Following a regular eating schedule aligned with the body’s circadian rhythm helps regulate metabolism and blood sugar. Skipping breakfast disrupts this rhythm, triggering fat storage, inflammation, and arterial stress.
Atherosclerosis often develops silently over years, with symptoms like fatigue or dizziness easily overlooked. By the time chest pain or a heart attack occurs, the condition is usually advanced. Early detection through blood tests, lipid profiles, and imaging like carotid ultrasounds is crucial. Monitoring blood sugar and blood pressure also supports vascular health.
Maintaining healthy arteries starts with a balanced morning routine. A nutritious breakfast rich in fiber, antioxidants, and healthy fats such as oats, nuts, seeds, fruits, and whole grains can lower LDL cholesterol and protect blood vessels. Avoiding processed foods with added sugars or trans fats is equally important. Hydration further aids body functions and toxin removal.
Skipping breakfast serves as a reminder that heart health is fragile. A small change like eating a wholesome morning meal can have a profound impact on long-term cardiovascular well-being.