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On a weekday morning, my colleague looked curiously at the instant noodles and coffee in Mr. Li's hand, and said with emotion: "Lao Li, is this breakfast also today?" ”
Mr. Li nodded, for him, this quick and delicious breakfast is the best choice, but the health risks behind it are not realized by him.
A few months later, the medical examiner's words took him by surprise.
"Your blood vessels are showing signs of hardening, and it should have a lot to do with your eating habits."
How much of an impact does a simple breakfast have?
Choice of breakfast
Every morning, when most people are still asleep, Mr. Li has already started his busy day.
He usually gets up at half past six in the morning, washes up quickly, and hurries to the subway station. In this tense pace of life, breakfast is often dispensable for him.
One morning, Mr. Li stood in front of the small convenience store in front of his house as usual, quickly picked out a pack of instant noodles and a bottle of coffee, and after quickly eating them at the company, he began to work heavily.
Over the next few months, Mr. Li began to feel changes in his body, noticing that he was often tired, had trouble concentrating at work, and even had a slight feeling of tightness in his chest at times. These symptoms made him worry about his health.
One morning in 2023, Mr. Li decided to go to the hospital for a comprehensive physical examination, and after the results of the examination came out, the doctor told him solemnly: "Mr. Li, your blood pressure is on the high side, and we found that your artery wall has a tendency to harden through ultrasound. What are your usual eating habits? Especially the breakfast. ”
When questioned by doctors, Mr. Li admitted that he rarely eats breakfast, and when he does, it is some fast food or convenience food.
After listening to this, the doctor carefully explained to him the potential harm of unhealthy breakfast to vascular health, and advised him to change his breakfast choice, emphasizing that this is very important to improve his vascular health.
Mr. Lee began to try to change his eating habits, and he decided to wake up earlier every morning to prepare a healthy breakfast himself.
His breakfast ranged from simple whole-wheat bread and boiled eggs to fresh fruits and nuts to a glass of unsweetened soy milk, which not only enriched his plate, but also gradually improved his physical condition.
A few months later, Mr. Li went to the hospital again for a follow-up examination, and the doctor was pleasantly surprised to find that his blood pressure had returned to the normal range and the condition of his arteries had improved significantly.
The doctor encouraged Mr. Li to continue with his new meal habits, and his improved health gave him great confidence.
Over time, Mr. Li has not only improved his breakfast habits, but also gradually adjusted his lifestyle, and these changes have led to a significant improvement in his overall health.
Today, Mr. Li is still busy with his daily life, but he has learned how to find a healthy balance in his busy life. For him, breakfast is no longer an optional thing, but the beginning of a healthy life every day.
Concerns about vascular health
Mr. Lee's story is just one of thousands of cases of health risks due to poor lifestyle habits.
Studies have shown that breakfast choices play a vital role in maintaining vascular health. This is especially important for those who suffer health risks because of an improper breakfast.
Many nutrition experts in Japan have analyzed breakfast and believe that skipping breakfast or eating the wrong breakfast will accelerate arteriosclerosis.
For most Japanese, a nutritious breakfast is the beginning of a beautiful day, which is one of the reasons why Japanese people live so long.
The traditional Japanese diet is based on fish, tofu, vegetables and rice, rich in omega-3 fatty acids and antioxidants, which help reduce the risk of cardiovascular disease and cancer.
And their breakfast is not as good as everyone thinks, the same will ensure that it is nutritious, first of all, small dishes, which is the soul of Japan breakfast, with a wide variety and unique taste, which is a good accompaniment to meals.
Japan Miso soup is a traditional soup in Japan, with fermented soybeans as the main ingredient, with vegetables, meat and other ingredients, the taste is light and delicious, and it is also very nutritious.
According to the Journal of Nutrition, a dietary pattern rich in plant-based foods can help improve metabolic health and slow down aging.
Of course, a healthy health care system and healthy exercise methods are the reasons for the longevity of Japan, and we can all draw some lessons from these.
Going back to diet, people who skip breakfast tend to consume more high-calorie foods at lunch and dinner, which increases the accumulation of body fat, which in turn affects blood circulation, forms plaques, obstructs blood flow, and accelerates the process of arteriosclerosis.
In the Journal of the United States College of Cardiology, there was also a study that collected dietary data from more than 4,000 adults from different backgrounds and evaluated their vascular health.
The results of the study confirmed the previous view: the risk of subclinical atherosclerosis was significantly higher in people who did not eat breakfast than in those who ate breakfast regularly. This finding reinforces the importance of a healthy breakfast.
The study also noted that those who ate breakfast but chose to contain it also had a higher risk of arteriosclerosis. These foods include processed meats, instant noodles, desserts, and fried foods, all of which can accelerate the process of damaging the walls of blood vessels.
However, despite the increasing abundance of information and resources, there are still some people who find it difficult to give up their bad breakfast habits because of habits and convenience considerations.
Some of them end up in the hospital for treatment because of their long-term poor eating habits, facing high blood pressure and high blood sugar.
In these cases, doctors and dietitians often conduct one-on-one consultations to help patients gradually change their eating habits, emphasize the importance of nutritional balance, and provide customized dietary guidance.
This personalized approach to intervention helps patients better understand the link between food and health and encourages them to make healthier choices.
These combined efforts, including education, individualized counseling, and community support, have enabled more people to get started and improve their eating habits to keep their blood vessels healthy and reduce the risk of cardiovascular disease.
3 types of breakfast that should not be eaten too much
In modern medical research, the link between breakfast and vascular health is gradually being revealed.
The dangers of a salty breakfast are obvious, and foods high in salt, such as processed meats and preserved foods, can lead to elevated sodium levels in the body.
Excessive sodium intake not only causes an increase in blood pressure, but also leads to an increase in blood volume, which increases the burden on the heart and blood vessels.
In addition, a high-salt diet can impair the function of vascular endothelial cells, which are essential for maintaining the normal expansion and contraction of blood vessels. Long-term high salt intake can activate inflammatory pathways in blood vessels and promote the development of atherosclerosis.
At the same time, a high-sugar breakfast is also the enemy of vascular health. Excessive sugar intake can quickly raise blood sugar levels, which can not only cause insulin resistance, but also promote chronic inflammation.
Chronic inflammation, a key factor in many cardiovascular diseases, damages the walls of blood vessels and promotes plaque formation.
In addition, hyperglycemia increases the production of glycation end products, which can accumulate in the inner walls of blood vessels, further impairing vascular function and accelerating arteriosclerosis.
The effect of a high-fat breakfast on blood vessels should also not be overlooked. This is especially true of foods that are high in saturated and trans fats, such as fried foods and partially processed meats. These fats can lead to increased levels of low-density lipoprotein (LDL) in the blood, which promotes the formation of plaque in the arteries.
The enlargement and rupture of plaque is a direct cause of heart attacks and strokes. In addition, a high-fat diet can also increase oxidative stress in the body, which can directly damage the walls of blood vessels and accelerate the process of arteriosclerosis.
With these risk factors in mind, it's important to choose the right breakfast in order to maintain vascular health. A healthy breakfast should include foods that are low in salt, sugar, and fat.
Recommended foods include whole grains, protein-rich foods such as lean meats and legumes, and foods rich in omega-3 fatty acids such as fish and nuts. These foods can provide the necessary energy while promoting good blood sugar and cholesterol levels.
Additionally, breakfast should include a rich source of fiber, such as fruits and vegetables, which not only helps with weight control but also protects blood vessels by reducing the body's absorption of sugar and fat.
Fiber intake also helps to lower blood cholesterol levels, further reducing the risk of cardiovascular disease.
All sectors of society, including healthcare professionals and public health policymakers, should be committed to raising public awareness of the importance of a healthy breakfast and promoting healthy eating practices as an effective means of preventing cardiovascular disease.
epilogue
From poor diets high in salt, sugar and fat to balanced and nutritious healthy menus, breakfast is more than just a one-day meal, it's about our long-term health.
A healthy breakfast habit should be a part of everyone's daily routine, especially when it comes to preventing chronic diseases such as hardening of the arteries, which shows great potential.
Information sources:
Vascular plaque prefers these 6 types of people, and it's not too late to know now, so let's prevent it quickly! Medical Food Reference
Japan study: Hardened blood vessels, the problem is that breakfast is not good? Reminder: 3 kinds of breakfast should indeed be eaten less by Dr. Lee, Department of Urology