The Morning Breakfast Habit Cardiologists Say More Men Should Give Up

Men may not face childbirth or menopause, but they are more likely to develop heart disease, the leading cause of death in the United States.

“Hormonal differences are one of the main reasons why men tend to develop heart disease earlier than women,” says Dr. Laura Dal Farra, MD, a cardiologist and CEO of PALM Health.

Dal Farra says estrogen, which women have in higher levels, helps protect arteries by encouraging the inner lining of blood vessels to release nitric oxide, a natural molecule that relaxes and widens the vessels. That improves blood flow and can lower blood pressure. After menopause, estrogen levels fall and that protection declines. Because men generally have less of this protective hormone than women before menopause, their heart disease risk is higher.

She adds that men and women also differ in the plaque they develop. Plaque is the buildup of cholesterol and other material inside artery walls. In men, plaque in the coronary arteries often contains more fat and has traits that make it more likely to rupture, which can trigger many heart attacks. Men also tend to develop risk factors such as high blood pressure and unhealthy cholesterol levels earlier in life, further raising their risk.

Fortunately, heart disease is largely preventable. Diet and lifestyle play a major role in heart health, and one common breakfast pattern could be quietly adding to men’s risk.

The Breakfast Habit Cardiologists Want Men to Quit

If you are among the roughly one-quarter of Americans who skip breakfast, you may be increasing your heart disease risk without realizing it. A scientific study published in Frontiers in Cardiovascular Medicine found an association between skipping breakfast and a higher incidence of heart disease.

Dr. Adedapo Iluyomade, MD, FACC, a preventive cardiologist and medical director at the Miami Cardiac & Vascular Institute, says the concern is not breakfast skipping alone, but the unhealthy patterns it can encourage. Both cardiologists note that people who skip breakfast are more likely to eat more calories later in the day, which can contribute to obesity, a known risk factor for heart disease.

“People who regularly skip breakfast often have other eating habits that may contribute to weight gain, including eating irregularly and late at night, at times that do not align with the body’s usual sleep and wake cycle. They also often report feeling hungrier and less full and have higher levels of ghrelin, a hormone that stimulates hunger. Many compensate by eating more later in the day, often choosing more fast food and sugar and less fiber, fruit and vegetables,” Dal Farra says.

Dal Farra says skipping breakfast may also increase blood sugar, another heart disease risk factor. “Skipping breakfast may make the body less responsive to insulin, the hormone that helps move sugar from the bloodstream into cells for energy. The body may then need to release more insulin to keep blood sugar under control after a meal,” she says.

She adds that breakfast can also help the body manage blood sugar after lunch. “Researchers call this the ‘second-meal effect,’” she says. Insulin released after breakfast lowers levels of fatty acids, which are components of fat circulating in the blood. “Lower fatty acid levels help muscles respond more effectively to insulin and store sugar for later use. As a result, blood sugar rises less after lunch. When breakfast is skipped, blood sugar may rise more sharply after later meals,” she says.

Iluyomade stresses that total calorie intake and overall diet quality matter most. Skipping breakfast may lead to less healthy eating for the rest of the day, but it is not breakfast skipping by itself that directly raises heart disease risk.

What to Eat in the Morning for Better Heart Health

If you want a breakfast that supports cardiovascular health, Iluyomade recommends choosing something minimally processed and high in fiber. Research has linked higher fiber intake with a lower risk of heart disease.

Dal Farra suggests eating patterns such as the Mediterranean diet or the DASH diet, both of which have been shown to reduce heart disease risk. These eating plans focus on minimally processed foods, including plant-based proteins, lean animal proteins, seafood, vegetables, fruit and whole grains. Limiting sodium is also a key part of the DASH diet.

Fiber-rich breakfasts that fit these approaches include oatmeal with Greek yogurt and berries, chia seed pudding with walnuts, and scrambled eggs with vegetables and avocado.

More Ways to Lower Heart Disease Risk

A heart-healthy breakfast can set a positive tone for the rest of the day and encourage other good habits. Iluyomade says physical activity is also essential. The American Heart Association recommends at least 150 minutes of aerobic exercise a week, or about 21 minutes a day, a target met by only one in five Americans.

“Regular aerobic activity, including walking, lowers cardiovascular risk. It improves how well blood vessels work and helps the body respond more effectively to insulin, the hormone that regulates blood sugar. It also raises HDL, often called ‘good’ cholesterol, and lowers LDL, often called ‘bad’ cholesterol,” Dal Farra says.

Both doctors also recommend knowing your numbers by monitoring blood pressure, cholesterol, blood sugar and inflammation levels through blood tests. If any of those measurements are outside a healthy range, talk with your doctor about next steps.

And, as both doctors emphasize, tobacco should be avoided in any form. It is one of the worst habits for overall health, including heart health.

By building healthier routines, you can significantly reduce your risk of heart disease. It starts with how you spend your morning, including making time for a balanced breakfast.

Sources

• Leading Causes of Death. Centers for Disease Control and Prevention.
• Dr. Laura Dal Farra, MD, cardiologist and CEO of PALM Health.
• Buckner, S. L., Loprinzi, P. D., Loenneke, J. P. (2016). Why don’t more people eat breakfast? A biological perspective. The American Journal of Clinical Nutrition. 103(6):1555-1556.
• Zhang, H., Zhang, S., Liu, Y., et al. (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine. doi: 10.3389/fcvm.2025.1565806.
• Dr. Adedapo Iluyomade, MD, FACC, preventive cardiologist and medical director at the Miami Cardiac & Vascular Institute.
• van der Heijden, A. A. W. A., Hu, F. B., Rimm, E. B., et al. (2007). A prospective study of breakfast consumption and weight gain among US men. Obesity. 15(10):2463-9.
• Diabetes and Your Heart. Centers for Disease Control and Prevention.
• Zhang, L., Chen, Y., Yang, Q., et al. (2025). The Impact of Dietary Fiber on Cardiovascular Diseases: A Scoping Review. Nutrients. 17(3):444.
• American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.