Nutrition experts advise on breakfast habits for weight and cholesterol control

Nutritional experts emphasize that breakfast plays a critical role in maintaining cognitive function, managing weight, and controlling cholesterol levels. Skipping breakfast can lead to decreased concentration, fatigue, and irritability due to low glucose levels in the brain. Furthermore, skipping meals often triggers hunger hormones that lead to overconsumption of high-calorie, sugary, or fatty foods later in the day, potentially causing weight gain rather than loss.

To manage cholesterol and cardiovascular health, studies suggest eating a nutritious breakfast within two hours of waking. Regular breakfast consumption is linked to lower LDL (bad) cholesterol and higher HDL (good) cholesterol levels. Conversely, irregular breakfast habits are associated with increased blood pressure and higher triglyceride levels.

Health professionals warn against certain breakfast habits that strain the liver and digestive system. Consuming foods high in saturated fats, excessive salt, and processed ingredients—such as fried dough, instant noodles, or processed meats—can increase the risk of fatty liver, high cholesterol, and hypertension. Additionally, consuming very cold foods or drinks immediately upon waking may cause stomach spasms and digestive discomfort in sensitive individuals. Experts recommend warm options like soup, porridge, or warm milk to support stable digestion.