Croissants and pain au chocolats are popular breakfast pastries but eating them too often could contribute to an increased risk of heart and circulatory problems. More than eight million people in the UK are living with heart disease, and around 70% of cases are thought to be preventable. Bridget Benelam, a nutrition scientist at the British Nutrition Foundation, said swapping pastries for a healthier option could help to reduce your risk.
She explained: “Many pastries are high in saturated fat and refined carbohydrates, which can contribute to raised cholesterol levels, potentially increasing the risk of heart disease when eaten regularly. A simple but effective swap is replacing a morning pastry with something like wholegrain toast topped with peanut butter and chopped banana. This alternative provides a much better balance of nutrients. Wholegrain bread is a valuable source of fibre, which can help lower LDL (‘bad’) cholesterol and support heart health.
“Fibre can also help you feel fuller for longer, reducing the temptation to reach for sugary snacks later in the morning.”
Fats are an important part of a healthy diet but eating too much saturated fat — such as in buttery pastries — can raise blood cholesterol.
This can lead to fatty deposits building up on artery walls, narrowing them and increasing risk of heart attacks and strokes.
Ms Benelam added: “A large body of evidence shows that replacing foods high in saturated fat, such as pastries, with foods containing healthier unsaturated fats can help reduce heart disease risk.
“Peanut butter contributes protein and healthy unsaturated fats, helping to make breakfast more satisfying and provide a steadier release of energy compared with pastries, which can cause a rapid rise and fall in blood sugar levels.
“Meanwhile, banana adds natural sweetness, fibre and potassium, an important mineral that helps to maintain a healthy blood pressure.”
There is no need to avoid pastries entirely but small swaps here and there can add up, with benefits for long-term health.
Ms Benelam added: “Small changes like this can have a big impact on health if you maintain them over time.
“Choosing wholegrains, fruits or vegetables and plant-based protein sources over pastries increases fibre intake, reduces saturated fat, and provides a combination of nutrients that supports both heart health and overall wellbeing.
“And it’s a practical, affordable swap that can help you build healthier habits without feeling deprived.”
This story originally appeared on Express.co.uk
