Does Skipping Breakfast Harm Your Heart?

The idea that breakfast affects heart health isn’t new. It traces back several decades.

In the 1950s, the rates of heart disease were rising, and it was fast becoming the leading cause of death in the US.

However, scientists didn’t know exactly what was causing it.

This led to the launch of the Framingham Heart Study that sought to track people over decades to find patterns that could explain why some people developed heart disease while others didn’t.

The study identified high blood pressure, high cholesterol, obesity, and cigarette smoking as major risk factors for heart disease.

As a result, there were widespread recommendations for people to shift away from high-fat breakfasts (like eggs, bacon, and butter) in favor of low-fat, high-carb ones (like cereal, toast, and low-fat dairy), which were considered “heart-healthy”.

This study sparked interest in the link between breakfast and heart health, leading to multiple other studies being done on the subject.

One such study, published decades later, reignited the breakfast-heart health debate by linking the skipping of breakfast to a higher risk of heart disease.

The 2019 JACC Study

On April 30th 2019, the Journal of the American College of Cardiology (JACC) published a study titled “Association of skipping breakfast with cardiovascular and all-cause mortality”.

Its main objective, to investigate the link between breakfast consumption/skipping and the risk of dying from heart disease or any other cause.

The study analyzed data on the breakfast-eating habits and health outcomes of 6,550 adults aged 40-75 (who had no history of heart disease at the start of the study) collected over a period of 23 years (1988-2011).

During this period, 2,318 deaths were recorded, 619 of which were from heart-related causes.

Among the 6,550 participants:

• 336 never ate breakfast

• 713 rarely ate breakfast

• 1,639 ate breakfast on some days

• 3,862 ate breakfast every day

After analysis, the study found that participants who never consumed breakfast had an 87% higher risk of dying from heart disease compared to those who ate breakfast daily.

The researchers, therefore, concluded that skipping breakfast is associated with a significantly increased risk of heart-related death, supporting the idea that regularly eating breakfast may promote heart health.

Why could skipping breakfast be linked to heart disease?

While the study found a positive link, it didn’t prove why skipping breakfast might be associated with a higher risk of heart disease.

But other research might suggest two possible explanations:

• Reduced diet quality

Skipping breakfast can lead to a decrease in overall diet quality.

One study found that breakfast skippers tended to eat less fruits, vegetables, and whole grains—foods rich in fiber, vitamins, and minerals that help lower cholesterol and reduce heart disease risk.

This means that by skipping breakfast, you may unintentionally develop nutrient deficiencies that could harm your heart health over time.

• Reduced physical activity

Another study showed that individuals who eat breakfast regularly tend to engage in more physical activity compared to those who skip it.

This makes sense—eating breakfast provides more energy, making people more likely to move around, while skipping breakfast is likely to result in lower energy levels and consequently less activity.

Since regular physical activity is one of the strongest protective factors against heart disease, skipping breakfast may indirectly contribute to an increased risk by encouraging a more sedentary lifestyle.

But… it’s not so black and white

Before you start to be concerned about whether skipping breakfast is harming your heart, there are a few important things to consider:

1. The JACC study, being an observational study, it could only show a possible link between skipping breakfast and an increased risk of heart disease, but it can’t prove that skipping breakfast caused heart disease.

2. Many studies, including the JACC study, have found that people who skip breakfast also have other unhealthy habits. They are more likely to smoke, drink alcohol, have poor diets, and exercise less, all of which negatively affect heart health. While the researchers adjusted for these factors, they admitted that they couldn’t completely rule them out.

3. On the other hand, breakfast eaters tend to have healthier diets overall. This raises the question: Is it breakfast itself that protects the heart, or is it the overall healthier lifestyle of breakfast eaters?

4. The study didn’t analyze what participants ate for breakfast. Eating a high-fiber breakfast with whole grains, fruits, and protein is very different from eating cake and doughnuts. Without knowing what participants actually ate, it’s hard to determine if the type of breakfast influenced the results.

So, while this study suggests that skipping breakfast might be linked to poorer heart health, there is no strong evidence that proves it directly causes heart disease.

Based on current research, it’s unclear whether skipping breakfast itself is harmful or if it’s simply part of a broader pattern of unhealthy habits that contribute to heart problems.

How to skip breakfast while keeping your heart healthy

If you choose to skip breakfast, here’s how to do it without harming your heart:

🥗 Prioritize nutrient-dense meals later in the day

Skipping breakfast means you have fewer eating opportunities to nourish your body.

Therefore, it’s important to ensure that you maximize nutrient intake during your lunch and supper.

Eat balanced meals that include high-quality protein (meats, eggs, beans, legumes), fiber-rich carbs (whole grains, fruits), and healthy fats (avocado, nuts, fish) to ensure you’re getting enough nutrients to support your heart health.

💧 Stay hydrated

Dehydration can cause your blood pressure to drop or force your heart to work harder to maintain circulation.

If you skip breakfast, make sure you drink water. Herbal teas or coffee can also help you stay hydrated.

🍩 Avoid overeating later in the day

Skipping breakfast may increase cravings for calorie-dense junk food later in the day.

Be mindful of your food choices—avoid overly processed snacks high in sugar, unhealthy fats, and salt, which can negatively impact heart health.

🏃🏽‍♀️ Stay active

Skipping breakfast means you’re more likely to be less active.

To avoid this, ensure that you still engage in regular physical activity—whether it’s walking, jogging, weight training, or any form of movement that keeps your heart strong.

The Takeaway

It’s not just about breakfast. It’s about your overall diet and lifestyle.

If you skip breakfast but eat a balanced, nutrient-rich diet, and stay active, your heart health is unlikely to suffer.

If you skip breakfast and have unhealthy habits (smoking, poor diet, inactivity), your risk of heart disease increases.

At the end of the day, what you eat throughout the entire day matters more for heart health than whether or not you eat breakfast.

Thanks for reading! I hope you found something valuable :)

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