Cardiovascular health is important to prioritize at any age, but it’s especially crucial if you’re 60 or older—even if cardiovascular disease doesn’t run in your family. The risk for heart attack, stroke and heart disease all increase with age.Maybe you have made a conscious effort to look after your heart. You minimize soda and alcohol, have cut back on salt and red meat and have started walking more. All of these habits can go a long way in lowering your risk for cardiovascular disease and other heart problems.But according to cardiologists we talked to, there’s one common dinner habit that many people don’t realize is detrimental to heart health. Keep reading to find out what cardiologists wish people would avoid and what to do instead.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
Dr. Ragavendra Baliga, MD, a cardiologist and advanced heart failure specialist at The Ohio State University Wexner Medical Center, says that one common habit that can negatively impact heart health is eating dinner late at night, especially if it’s a heavy meal. Dr. Baliga explains that eating a big meal late at night increases post-prandial glucose, which is the level of blood sugar measured after a meal. He says that eating late causes triglycerides (a common fat in the body) to surge too. This, he shares, stimulates sympathetic activity, which interferes with circadian rhythm, explaining, “All of [these effects] are associated with a higher risk of cardiometabolic disease."Related: The Commonly Overlooked Habit Cardiologists Say Is 'Crucial' for Heart Health
Dr. Khashayar Hematpour, MD, a cardiologist at UTHealth Houston, agrees that regularly eating a big dinner late at night can be detrimental to heart health. “Late-night eating keeps blood pressure elevated during sleep, a time when the heart is supposed to rest and recover. This added strain, along with potential sleep disturbances from heavy digestion, can gradually weaken heart health,” he says.
According to Dr. Hematpour, when a late-night dinner is high in sodium, it’s even worse. “High salt intake causes the body to retain extra fluid, which raises blood pressure and forces the heart to pump harder. When this happens repeatedly, it can contribute to long-term issues like hypertension and heart disease,” he explains.
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Both cardiologists say that it’s important to give the body time to fully digest food before going to bed. “Making an effort to eat smaller, lower-sodium dinners earlier in the evening can help protect the heart and improve overall cardiovascular wellness,” Dr. Hematpour reveals.
As he previously explained, eating late can disrupt circadian rhythm, which in turn can lead to sleep disturbances. This is important to know because consistently not getting enough sleep increases the risk of cardiovascular disease.
“Eating dinner at least two to three hours before going to bed supports the heart by giving the body time to digest and allowing blood pressure to naturally decrease during sleep,” Dr. Hematpour says.
Related: 7 Foods Cardiologists Always Eat for Heart Health
What To Do Instead
Sometimes, you may have no choice but to eat dinner late. Maybe an 8:30 p.m. reservation was the only time you could get or your work hours mean getting home close to bedtime. While eating a late dinner every once in a while isn’t going to impact health too much (it’s what we do habitually that has more of an impact), if you consistently have to eat a late dinner, Dr. Baliga recommends making it a light meal, having your bigger meals for breakfast and lunch.
“I recommend eating like a horse for breakfast, a puppy for lunch and a birdie at dinner,” he says. It’s a play off the adage, “Eat like a king at breakfast, a prince at lunch and a pauper for dinner.” This way of eating still provides a way to get all the nutrients the body needs throughout the day and gives the body less to digest after you go to bed.
When it comes to what to eat for dinner, both doctors recommend a plant-forward meal that’s low in sodium. “Earlier meal timing and plant-forward eating improve insulin sensitivity, lipid metabolism and blood-pressure regulation,” Dr. Baliga says.
Dr. Hematpour adds to this, saying, “Lighter meals made with vegetables, lean proteins and whole grains provide important nutrients that support cardiovascular health. By adopting this habit, individuals can reduce stress on their heart, improve sleep quality and lower the risk of developing long-term cardiovascular problems.”
Shifting to eating dinner earlier may seem like a small change, but don’t underestimate its impact. “Small, sustainable changes—such as shifting dinner one hour earlier or adding a salad and legumes—can have meaningful long-term benefits when practiced consistently,” Dr. Baliga says.
Besides, isn’t any habit that leads to better sleep worth adopting?
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Sources:
Dr. Ragavendra Baliga, MD, cardiologist and advanced heart failure specialist at The Ohio State University Wexner Medical CenterDr. Khashayar Hematpour, MD, cardiologist at UTHealth HoustonHence then, the article about this common dinner habit could put extra strain on your heart if you re over 60 was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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