Many people believe that skipping breakfast is the only way to harm your health. However, the reality is that choosing the wrong foods for breakfast can also silently wreak havoc on your blood vessels and other organs, leading to serious health issues such as cardiovascular disease, blood pressure problems, and even stroke.
Nutrition experts emphasize that a healthy breakfast plays a crucial role in maintaining stable blood pressure, supporting cardiovascular function, and preventing the formation of plaque in the arteries.
On the other hand, consuming the seemingly harmless dishes listed below on a regular basis can pose potential health risks to your blood vessels.
Sweet Treats
Cakes, boba tea, and soft drinks are popular choices due to their convenience and tasty flavors. However, when consumed in the morning, these treats become culprits of blood sugar and insulin imbalances.
Consuming large amounts of simple sugars right after waking up causes a rapid spike and subsequent drop in blood sugar levels, leading to dizziness, fatigue, nausea, and difficulty concentrating. If this situation persists, it will impact the body’s ability to regulate insulin.
According to Dr. Lewis Cantley of Weill Cornell Medicine, high insulin levels over an extended period are closely linked to an increased risk of cardiovascular disease and certain types of cancer. Sugar can also cause inflammation of the blood vessel lining, promote plaque formation, and increase the risk of arterial blockages.
Additionally, morning sugar consumption reduces the absorption of essential nutrients, affects tooth enamel, causes digestive issues, and leads to fatigue throughout the day. Despite knowing these detrimental effects, many individuals struggle to give up this habit due to the “tasty” sensation and psychological dependence on sugar.
Salty Delights
Pickled vegetables, such as salted cucumbers or cabbage, and heavily seasoned dishes like stews and stir-fries, are common in many Vietnamese breakfasts. However, the morning is when the body is most sensitive to salt, as it has just gone through a long period of dehydration and nutrient deficiency during sleep.
Consuming excessive amounts of sodium right after waking up suddenly increases the pressure on blood vessels, leading to elevated blood pressure. Salt also causes water retention in cells, increasing blood volume and putting extra strain on the heart to pump blood throughout the body.
Medical research indicates that a high-salt diet over a prolonged period can cause a loss of elasticity in blood vessels, making them more susceptible to damage and plaque buildup, thus increasing the risk of stroke and heart attack.
Additionally, a salty diet negatively affects kidney function, increases the risk of osteoporosis, and is linked to gastric cancer, a common type of cancer in Asia.
While many people feel that their meal is “incomplete” without something salty in the morning, the truth is that blander, less salty dishes are better for cardiovascular health and digestion, especially for older adults.
Fried Foods
There’s no denying the appeal of fried treats like fried sticky rice, doughnuts, sausages, and French fries in the morning. However, this group of foods can have a detrimental impact on blood vessel health if consumed regularly.
Fried foods contain high levels of saturated and trans fats, the primary contributors to increased bad cholesterol (LDL) and decreased good cholesterol (HDL). This leads to atherosclerosis, blocked blood circulation, and an elevated risk of heart attack and stroke.
Trans fats also make the blood “thicker,” hindering smooth flow and forcing the heart to work harder to maintain normal blood pressure.
Moreover, the high-temperature frying process generates harmful compounds like acrylamide, which the World Health Organization (WHO) classifies as a “probable carcinogen” in humans.
In the long run, a habit of eating fried foods in the morning increases the risk of obesity, metabolic disorders, type 2 diabetes, and other chronic cardiovascular diseases.
Breakfast Choices: Protecting Your Blood Vessels
Morning eating habits significantly impact overall health. Choosing the right foods, minimizing overly sweet, salty, or fried options, not only promotes a healthier cardiovascular system but also improves mood, increases work efficiency, and prolongs life expectancy.
Nutrition experts recommend starting the day with easily digestible meals that balance protein, carbohydrates, and fiber. Examples include oatmeal porridge, whole wheat bread with boiled eggs, low-fat milk, fresh fruit, or nuts.
It’s important to make gradual changes, reducing salt, sugar, and oil intake slowly so that the body can adjust and maintain long-term healthy habits.
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