Atherosclerosis is a medical condition characterized by the accumulation of fatty deposits called plaques on the walls of arteries. It is a major cause of heart attacks and strokes, which are leading causes of death worldwide.

Consequently, preventing atherosclerosis is a top priority in healthcare. There are several ways to prevent atherosclerosis, including a healthy diet and exercise, but studies suggest that the timing of when we consume our calories also plays a significant role in preventing this condition.

The Science Behind Atherosclerosis

The human body needs cholesterol, a type of lipid (fat), for several purposes such as the production of hormones and cell membranes. However, too much cholesterol can be harmful to our health.

LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol, is responsible for clogging up arteries when too much of it circulates in the blood. Moreover, uncontrolled inflammation can further damage the walls of arteries, leading to the formation of plaques.

As the plaques grow, they reduce the diameter of the arteries, which decreases blood flow and increases the risk of heart attacks and strokes.

The Role of Time-Restricted Eating

Time-restricted eating (TRE) is a dietary pattern that involves consuming all daily calories within a specific window of time, typically 8 to 12 hours.

Research has shown that TRE can improve various metabolic parameters such as blood sugar levels, blood pressure, and body weight. In addition, studies suggest that TRE can also reduce the risk of atherosclerosis and its related complications.

One study in mice found that restricting food intake to the early part of the day, when their bodies are naturally more active and efficient at processing food, prevented the development of atherosclerosis compared to mice that ate the same amount of food but at night. This suggests that the time of day when we consume our calories matters, and early morning calorie intake may be more beneficial for our cardiovascular health.

The Impact of Skipping Breakfast

Beyond the timing of when we eat, the quality of our breakfast choices can also play a significant role in the development of atherosclerosis.

People who skip breakfast regularly tend to have an increased risk of developing this condition compared to those who eat breakfast regularly. This may be related to the fact that skipping breakfast can lead to overeating later in the day, which can contribute to weight gain and obesity, both of which are risk factors for atherosclerosis.

Additionally, the type of breakfast consumed can also be significant. A high-calorie and high-fat breakfast can increase oxidative stress and inflammation, which can contribute to the development of plaques in the arteries.

The Benefits of a Healthy Breakfast

A healthy breakfast can provide the necessary nutrients to jumpstart our metabolism, regulate appetite and cravings throughout the day, and minimize the risk of developing conditions like atherosclerosis.

For example, studies have shown that consuming oats, which are rich in soluble fiber, can lower LDL cholesterol levels and reduce the risk of heart disease. Similarly, eggs are a great source of protein and other nutrients that can promote cardiovascular health.

In general, a healthy breakfast should include whole grains, fruits, and lean proteins to provide the necessary nutrients while avoiding added sugars, saturated fat, and processed foods.

Some examples of healthy breakfast options include oatmeal with fresh berries, whole-grain toast with nut butter and banana, or a vegetable omelet with whole-grain toast.

The Bottom Line

Preventing atherosclerosis is essential for maintaining good cardiovascular health. While there are several ways to prevent this condition, including exercise and a healthy diet, studies suggest that the timing of calorie intake can also play a role.

Consuming calories in the morning, within a specific window of time, such as in time-restricted eating, can help prevent the development of plaques in the arteries. In addition, eating a healthy breakfast can provide necessary nutrients while minimizing the risk of developing atherosclerosis.

Therefore, incorporating a healthy breakfast into your daily routine and practicing time-restricted eating may be beneficial for preventing atherosclerosis.