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Ada beberapa kebiasaan sepele saat pagi hari yang rupanya dapat meningkatkan risiko kerusakan pada jantung. Ini berkaitan dengan kebiasaan sarapan tidak sehat.

Sarapan secara umum merupakan salah satu waktu makan penting untuk kesehatan. Namun, jika makanan yang dikonsumsi tidak sehat, ini justru berakibat buruk untuk organ, khususnya jantung.

Salah satunya adalah makanan tinggi garam atau natrium. Natrium tinggi biasanya ada tersembunyi di dalam nugget, sosis, roti, hingga makanan ultra-processed food (UPF) lainnya. Ahli jantung Robert Segel, MD mengatakan makanan tinggi garam dapat meningkatkan tekanan darah.

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"Asupan natrium tinggi menyebabkan tubuh menahan cairan, meningkatkan tekanan darah, dan menaikkan risiko gagal jantung," kata Segel dikutip dari Eating Well, Rabu (25/3/2026).

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Penelitian menunjukkan orang yang mengonsumsi natrium tinggi memiliki risiko 19 persen lebih besar terkena penyakit kardiovaskular dibandingkan mereka yang mengonsumsi rendah natrium. kelebihan natrium dapat mengganggu sistem pengatur tekanan darah (renin-angiotensin) dan membuat jantung bekerja lebih keras memompa darah.

Kebanyakan orang mengonsumsi lebih dari 3.300 mg natrium per hari, padahal American Heart Association menyarankan maksimal 1.500 mg per hari untuk kesehatan jantung yang optimal.

Makanan UPF seperti daging olahan juga mengandung lemak jenuh yang tinggi. Sebuah studi menemukan konsumsi sedikit lebih dari 140 gram daging olahan per minggu dapat meningkatkan risiko penyakit kardiovaskular hingga 46 persen.

Sarapan Rendah Serat

Pola makan tinggi pangan olahan biasanya juga rendah serat. Serat umumnya lebih banyak ditemukan pada makanan nabati seperti buah, sayur, biji-bijian utuh, dan kacang-kacangan.

Selain baik untuk pencernaan, serat juga membantu melindungi dari penyakit jantung dan diabetes. Namun, kebanyakan orang belum memenuhi kebutuhan sekitar 28 gram per hari, terlebih dengan adanya kebiasaan makan rendah serat.

Untuk menambah asupan serat di pagi hari, bisa dicoba oatmeal dan buah-buahan seperti apel, pir, pisang, dan jeruk.

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