A new study finds that eating a healthy breakfast that makes up about a quarter of your daily calories can give you the energy you need for the day and reduce your risk of heart disease.

For older adults, good breakfast habits can play an important role in maintaining heart health and preventing disease.

A study published in The Journal of Nutrition, Health and Aging by Spanish researchers found that both breakfast portion size and nutritional quality directly impact heart health.

“Promoting a healthy breakfast routine may reduce the risk of metabolic syndrome and chronic diseases, thereby improving overall quality of life,” said Carla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition. Is.”

The study followed 383 adults aged 55-75 suffering from metabolic syndrome for three years. Researchers found that people who consumed either too little (less than 20%) or too much (more than 30%) of their daily calories at breakfast had worse health outcomes.

Various cardiovascular risk factors were evaluated, including weight, waist circumference – an indicator of abdominal obesity, lipid profile cholesterol and triglyceride levels, blood pressure and diabetes markers.

Participants who ate a balanced portion – 20-30% of their daily calories – saw healthy body weight, smaller waists and better cholesterol levels.

For a healthy adult, a typical standard daily diet should contain 2,000 calories.

Good breakfast reduces obesity

Quality also matters. Participants who ate a nutritious breakfast had 1.5% lower waist circumference, 4% lower triglycerides and 3% higher HDL (good) cholesterol.

A high-quality breakfast includes balanced portions of protein, healthy fats, fiber, and essential minerals like potassium and iron, while minimizing added sugars and saturated fats.

Researchers used a food balance index to assess the quality of breakfast, focusing on nutrients like protein, fiber, potassium and calcium while limiting added sugars, unhealthy fats and sodium.

For a standard 2,000-calorie diet, studies show breakfast should contribute 400-600 calories and include whole grains, lean proteins, fruits, vegetables, and healthy fats. Processed foods with high sugar and unhealthy fats should be avoided.

Interestingly, participants following a Mediterranean diet and weight loss plan also showed different health outcomes depending on the composition of their breakfast.

“The old adage that breakfast is the most important meal of the day needs an update. What and how you eat it is what really matters,” said Álvaro Hernáez, researcher at the Hospital del Mar Research Institute.

The researchers of the study highlighted that breakfast is not just about starting your day with food, but about starting it right. Eating a balanced, nutrient-rich morning meal can be a simple but powerful step toward better heart health and overall well-being for older adults.