The breakfast It should be part of a healthy diet. The first meal of the day must be balanced in terms of the foods that make it up and must provide 20% of the daily energy.
To set up a healthy breakfast High-calorie, low-nutrient-dense foods, which simply add calories, fat, sodium, or sugar to the day’s total intake, should be avoided.
Healthy breakfast with these foods
According to the Spanish Nutrition Foundation (FEN), breakfast should include at least three main food groups; a food from the cereal group (preferably whole/whole grain), milk or a milk product and a fruit (preferably whole). If we comply with this recommendation, we will be covering the recommendations of the specialists. On the contrary, its consumption separately is associated with better eating patterns, snacking between meals and a probable weight gain.
In addition, some experts recommend supplementing with a fourth groupsuch as virgin olive oil, vegetables, nuts, protein foods (eggs, ham, salmon, legumes…). Since the combination of all of them provides the body with complex carbohydrates, fiber, protein, water and an adequate quantity and quality of fat.
The combination of these food groups will provide the body with complex carbohydrates, fiber, protein, water and an adequate amount of fat, also contributing to meet the needs of vitamins and minerals.
Breakfasts for cardiovascular patients
In the case of cardiovascular patients, it is important to include some nutrients at breakfast. It should be remembered that cardiovascular diseases (CVD) are a group of disorders of the heart and blood vessels, including coronary heart disease and venous thrombosis.
Most CVDs can be prevented by acting on behavioral risk factorsaccording to the World Health Organization (WHO): tobacco use, unhealthy diets and obesity, physical inactivity or harmful use of alcohol, using population-wide strategies.
Healthy fiber and protein at breakfast
A nutrient that cannot be missing is fiberPopular for helping intestinal transit and the digestive system. In addition, it can be a key factor in lowering blood pressure and cholesterol, two risk factors for heart disease. There are many foods rich in fiber: vegetables, fruits, legumes, nuts, almonds, pistachios, cereals or brown rice.
We can also include some healthy proteins for the heart. In this sense, the Spanish Heart Foundation (FEC) ensures that the consumption of omega 3 contributes to maintaining normal cholesterol levels. We will find it in fatty fish such as lounge or in nuts.