Want healthier arteries? Eat breakfast.

Researchers looking at the breakfast habits of over 4000 people ages 40-54 found that almost 75% of those who skipped breakfast every day had early buildup of plaque in their arteries, compared with 57% of those who ate a big breakfast every day. The results of this study were published in the October 2 issue of the Journal of the American College of Cardiology.


Journal article abstract: http://www.onlinejacc.org/content/70/15/1833?sso=1&sso_redirect_count=1&access_token=

Summary: https://medlineplus.gov/news/fullstory_168793.html

Sign Up for E-News

Use this news

There are a number of lifestyle related risk factors that increase our likelihood of cardiovascular disease including -  smoking, poor diet, lack of exercise, stress, and obesity. As this research suggests, skipping breakfast may be one more upping our chance of heart attack, stroke and high blood pressure.

Of all the risk factors, not eating breakfast seems pretty easy to change. However, old habits die hard. In my practice, clients tell me the same three reasons (excuses) all the time as to why they don’t eat breakfast:

1. No time

Eating breakfast doesn’t have to take more than 5 minutes. While sitting and having a leisurely breakfast may not be feasible unless you get up 15 minutes earlier, you can have breakfast if you plan to have breakfast.

          Whole grain cereal like Cheerios with a few walnuts or almonds, milk and a
           banana takes less than a minute to pull together.
 

          Old fashion oatmeal (not instant) takes exactly 2 minutes to cook in a microwave
          (1/2 cup oatmeal, 1 cup water, zap 2 minutes on high) add a sliced banana, apple,
          or berries (frozen or fresh) and throw in a few walnuts, almonds, sunflower or
          pumpkin seeds.

Low-fat Greek yogurt (plain or vanilla), with fruit - fresh or frozen, a few walnuts, almonds or seeds and a sprinkle of granola.

2. Don’t like breakfast foods

No one ever said we have to eat “breakfast foods” for breakfast.
If you don’t like cereal, yogurt or eggs, try:
           peanut butter (or any nut butter) and fruit (banana, berries, sliced apple) on
          whole grain bread.
          
           cottage cheese and fresh fruit with a few nuts or seeds.
          
           lower fat cheese (Neufchatel, Swiss, part-skim mozzarella) and tomato in a
           whole wheat pita pocket with a little mustard. (In a rush? Eat this in the car).

3. Want to lose weight

                     Skipping breakfast does not contribute to weight loss. In fact, it’s associated with obesity and being overweight. When we skip breakfast, it sends the message to our brain that food is scarce, so conserve energy (calories). Energy conservation in the body translates to lower metabolic rate (using less calories) and storing calories – weight gain.

 

Now, eating breakfast and eating a healthy breakfast are not necessarily the same thing. To help you make healthier breakfast choices, aim to have your meal contain the following:
 

  • Complex Carbs/fiber: Whole-grain breads, muffins, bagels, pancakes, hot or cold whole-grain cereals. (Read the food label – look for the words “whole grain” in the ingredient list. Multi-grain may or may not be whole grain, so be careful)

Fruits and vegetables Fresh or frozen whole food. Avoid juices, you want the fiber in the whole piece fruit/vegetable.
 

  • Lean protein.  Eggs, lean meat, beans, dairy (yogurt, cottage cheese other lower-fat cheese)  Avoid processed meats (bacon, sausage)
     
  • Healthy fats. Nuts (walnuts, almonds), seeds (chia, ground flax, pumpkin, sunflower), canola or olive oil.
     

For more information


Rush University Medical Center
The Science Behind Breakfast
https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast

Mayo Clinic
Healthy breakfast
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294

Foodnetwork
Healthy Breakfast Recipes
http://www.foodnetwork.com/recipes/photos/healthy-breakfasts

Joanna Hayden, PhD, CHES is the principal of Associates for Health Education and Behavior, LLC, in Sparta, a practice focused on improving health through education. Her office offers individual and group health education, and individual health behavior change guidance.  For more information please see www.associatesforhealth.com  To contact Dr. Hayden, email her atjoanna@associatesforhealth.com

The opinions expressed herein are the writer's alone, and do not reflect the opinions of TAPinto.net or anyone who works for TAPinto.net. TAPinto.net is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News

Sparta

Sparta Police: Man Arrested for Pot Despite Efforts to Cover Smell

December 15, 2017

SPARTA, NJ – A man from Port Jervis, New York was arrested on drug charges after being stopped for a missing license plate.  On December 12 around 1:30 a.m. Sparta Police Officer Christopher Favaro stopped a silver Toyota Camry on Route 15, driven by David Formisano, 18, police report.

Favaro smelled marijuana when speaking with Formisano, despite the driver’s effort to cover ...

Sparta Police: Son Gets a Conscience, Faces Drug Charges

SPARTA, NJ – When a father and son stopped for traffic violations it first appeared the father would be in trouble but in the end it was the son who ended up under arrest.  On December 5 around 11:15 a.m. Cpl. Marc Rubino saw a Honda driving with the windshield wipers on but not the headlights, police report.

When Rubino spoke with the driver John Maziot, the officer smelled alcohol ...

Sparta Police: Sparta Man's Toke Break Leads to Drug Charges

SPARTA, NJ – A Sparta man is facing drug charges having been found smoking in the parking lot of the Lake Mohawk Country Club.  On November 11 around 11 p.m. Cpl. Joseph Anotnello and Police Officer Steven Guido were patrolling on the boardwalk when they smelled marijuana, according to police. 

The officers saw four people in the lower level parking lot appearing to be smoking ...

Obituaries

- Jun 2, 2017
Jillian Mari Baluyot, 17, of Nutley, passed away on June 2, 2017. Born in Secaucus, she lived in ...
Read more
- Feb 21, 2017
Marisa Rincon (30) passed away in Randolph on February 21,2017. She was born is West Chester, PA ...
Read more

Thanks for Saving my House

December 10, 2017

It was strange to get a phone message at a local movie theater that my house was on fire in Lake Stockholm on Friday. It was thirty years ago that I had a house fire in the same community, but tonight I was at the AMC movie in Rockaway getting a call about my house again being on fire. I arrived in Lake Stockholm to see the firemen keeping damage to a minimum!

Without the great effort of ...

Upcoming Events

Wed, December 20, 12:00 PM

Stanhope

Top Notch Resume II: Advanced

Business & Finance

Fri, January 12, 12:00 PM

Rutgers/Douglass Student Center, New Brunswick

North Jersey Orchid Society 51st Annual Orchid ...

Fri, January 12, 12:00 PM

Rutgers/Douglass Student Center, New Brunswick

North Jersey Orchid Society 51st Annual Orchid ...

Arts & Entertainment Education Home & Garden

Sat, February 24, 7:00 PM

The Prudential Center, Newark

Sparta Education Foundation Night Out with the NJ ...

Giving Back Sports

AtlantiCast: Episode 008

On this week’s AtlantiCast, you’ll learn about a groundbreaking new clinical trial in the fight against pancreatic cancer, meet an award-winning child neurologist at Goryeb Children’s Hospital and hear about the new Scoliosis and Spinal Deformity Center at Atlantic Orthopedic Institute – plus stay tuned at the end to see our debut episode of the AtlantiCast Medical ...

Champion Newton High School Football Team Earns Key to the Town

December 16, 2017

NEWTON, NJ – For the second time this week people gathered on the plaza in front of the Newton Town Hall for a celebration.  On Wednesday night Newton High School football team, marching band and coaches were honored with a Key to the City from the Newton Mayor, council and Town Manager. The event was to celebrate the first state championship title for the Brave’s football ...

Need another reason to brush and floss? Gum disease may increase cancer risk.

A study published in the journal Cancer Research this past week looked at the oral health of over 120,000 people in the U.S. for 10 years and found a 21% increase in the risk of esophageal cancer when people had gum disease caused by certain kinds of bacteria. 

 

National Library of Medicine – HealthDay summary: https://medlineplus.gov/news/fullstory_170118.html

Journal ...

Family Health

When a Stroke is Possible, Experience Makes the Difference

When it comes to accurately diagnosing whether someone has suffered a stroke, “one can never be too smart,” says Dr. Gary Belt.

Belt, a stroke neurologist at Atlantic Neuroscience Institute in Overlook Medical Center, has more than three decades of experience in making those tricky diagnoses. He knows that superficial signs that seem to indicate a stroke can’t always be ...

Red Cross Holiday Gift Guide: 3 Ways to ‘Give Something That Means Something’ This Holiday Season

December 17, 2017

 

PRINCETON, NJ, December 15, 2017 — After responding to a string of historic disasters, the American Red Cross is appealing to the public to “Give Something That Means Something” this holiday season. Throughout the Holiday Giving Season, donors can help bring hope and relief to children, families and communities that need it most with their holiday ...