5 breakfast habits that destroy your health

Considered the most important meal of the day, breakfast provides the body with energy to start after a long night. However, many people, due to haste, habit or preference, make the wrong choice, unintentionally harming their heart and overall health.

Harmful breakfast habits

Salty breakfast

One of the most common habits is consuming foods high in salt without even knowing it.

According to the US Food and Drug Administration (FDA), 70% of the salt people consume each day comes from packaged and processed foods. These foods not only increase the amount of sodium in the body but also contribute to water retention, leading to high blood pressure and an increased risk of heart failure.

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Many people choose processed industrial foods for breakfast (Illustration: Freepik).

According to the American Heart Association (AHA), most people consume an average of more than 3,300 mg of sodium per day, while the ideal recommended level is only 1,500 mg to protect heart health.

A study in the journal Nutrients found that people who followed a high-sodium diet had a 19% higher risk of heart disease than those who ate less sodium.

Excess sodium can disrupt the renin-angiotensin system that helps regulate blood pressure and fluid and electrolyte balance in the body. This makes the heart work harder to pump blood, eventually leading to serious heart problems.

High fat breakfast

Not stopping at sodium, many people also choose breakfast foods high in saturated fat, especially from processed meats. This creates a double whammy when combined with high sodium, increasing the risk of cardiovascular disease.

A study in Circulation (American Heart Association, 2021) found that consuming just over 140 grams of processed meat per week increased the risk of serious cardiovascular disease by 46%. Saturated fat causes plaque buildup in the arteries, leading to atherosclerosis and cardiovascular events such as heart attacks.

Additionally, many processed meats contain nitrates and nitrites, which are used as preservatives. Nitrites can be converted into N-nitroso compounds in the body, which are considered potential carcinogens.

High sugar breakfast

The habit of eating breakfast with foods containing a lot of added sugar is also a big "enemy" of health. Foods such as cakes or sugary cereals, if eaten for breakfast, not only provide quick energy but also cause a spike in blood sugar, contributing to the risk of type 2 diabetes.

Added sugar has also been linked to an increased risk of stroke, heart failure and atrial fibrillation, making a sweet breakfast a "ticking time bomb" for heart and metabolic health.

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A convenient breakfast can be high in sugar, salt and bad fats (Illustration: Freepik).

Breakfast lacks fiber

Many breakfast foods like bread or noodles contain almost no fiber, while fiber is essential for controlling cholesterol and blood sugar.

According to Harvard Health Publishing, most people only consume about 16g of fiber per day, while the recommended level is 28g to protect heart health and prevent diabetes.

Lack of fiber not only increases cholesterol but also causes hunger quickly, leading to unhealthy snacking, indirectly affecting weight and heart health.

skip breakfast

Skipping breakfast due to busy schedules is a serious mistake. Many people think that skipping breakfast helps save time or lose weight, but in fact, this disrupts circadian rhythms, increases insulin resistance and blood pressure.

A large study found that people who regularly skipped breakfast had an 87% higher risk of death from cardiovascular disease than those who ate breakfast regularly.

Skipping breakfast is also linked to obesity, increased bad cholesterol, and a 75% higher risk of atherosclerosis in people who don't eat breakfast compared to those who eat a full meal. This habit not only affects the heart but also increases the risk of diabetes, obesity, and even mental health problems such as depression.

Advice from the experts

Nutritional breakfast

To overcome bad habits, changing breakfast to a balanced meal is an important first step.

According to Harvard, prioritize fiber-rich foods such as oats and fresh fruit to achieve at least 5g of fiber per meal. Fiber not only helps lower cholesterol but also aids digestion and controls blood sugar, reducing the risk of heart disease.

Breakfast should also be combined with high-quality protein from eggs, unsweetened yogurt, kefir or low-salt cottage cheese to reach 20-30g of protein, helping you stay full longer and stabilize your energy all day.

Additionally, people should limit sodium and saturated fat by avoiding bacon or sausage, and instead use nut butters such as peanut butter or almond butter.

People also need to practice reading nutrition labels to keep their sodium intake below 1,500 mg per day.

Breakfast can be combined with fresh fruit or honey for natural sweetness. If you have a habit of drinking coffee every morning, you can eliminate or use less sugar and condensed milk. These small changes can significantly reduce the risk of diabetes and cardiovascular disease.

Planning your breakfast ahead is key to maintaining a healthy routine. People can prepare overnight oats, boiled eggs or smoothies to save time, and choose portable options like yogurt or fruit on whole grain bread to avoid skipping meals.

Over time, these solutions not only protect your heart but also improve your overall health, helping you start your day full of energy.

Source: https://dantri.com.vn/suc-khoe/5-thoi-quen-an-sang-tan-pha-suc-khoe-20250826212349169.htm