Nguyen Thi Thu Huyen, a specialist from the Department of Nutrition at Tam Anh General Hospital Hanoi, notes that many people maintain seemingly harmless breakfast habits that subtly raise blood fat levels. Incorrect breakfast choices are a contributing factor to increased risks of atherosclerosis, heart disease, and stroke.

Eating too many fried foods

Fried donuts, french fries, fried sausages, and fatty breakfast sandwiches often contain high amounts of saturated and trans fats. Regular consumption of these fats increases bad cholesterol in the blood, promoting plaque buildup in artery walls. Individuals who consistently maintain this habit face an elevated risk of dyslipidemia, especially middle-aged and sedentary people.

Consuming excessive refined carbohydrates

White bread, pastries, vermicelli, or instant noodles lack essential fiber and protein. These foods have a high glycemic index, causing blood sugar to rise quickly after eating. This rapid increase subsequently boosts the production of triglycerides, a type of fat found in the blood. When this pattern repeats frequently, the body is prone to metabolic disorders, increasing the risk of high blood fat, fatty liver, and pre-diabetes.

Drinking sugary beverages, milk tea, or coffee with added sugar

Many office workers, due to busy schedules, commonly opt for just a cup of sugary coffee, milk tea, or a soft drink for breakfast. However, the high sugar and energy content in these beverages can increase blood triglycerides. Additionally, high sugar intake promotes fat accumulation in the liver, contributing to obesity – a factor closely linked to dyslipidemia.

Regularly drinking coffee with added sugar for breakfast can increase blood triglycerides. Photo: Thanh Ba

Skipping breakfast

While many believe skipping breakfast aids weight loss, this habit can disrupt the body's lipid metabolism. When breakfast is skipped, the body tends to consume more food later in the day, especially energy-dense and fatty foods. This leads to weight gain and increases cholesterol and triglycerides in the blood.

Breakfasts low in fiber and protein

A breakfast consisting solely of white bread or pastries often lacks vital nutrients such as protein and fiber, which are crucial for stable metabolism. Protein, found in eggs, milk, fish, or legumes, helps extend feelings of fullness and stabilizes blood sugar. Meanwhile, fiber from vegetables, fruits, and whole grains aids in cholesterol control. A deficiency in these two nutrient groups makes the body susceptible to elevated blood sugar and fat accumulation in the blood.

According to specialist Huyen, a healthy breakfast should balance good carbohydrates, protein, healthy fats, and fiber. For instance, breakfast could include whole-wheat toast with boiled eggs, plain yogurt, fresh fruit, or oatmeal with nuts. These foods provide stable energy, help control cholesterol, and support cardiovascular health. It is advisable to limit fried foods, reduce sugar in beverages, and increase foods rich in omega-3s, such as fish, flaxseed, or walnuts. Combining a balanced diet with regular physical activity and routine health check-ups can help detect dyslipidemia early.

Thanh Ba