Breakfast and dinner times affect cardiovascular health

The timing of breakfast may affect heart health. Some studies have shown that eating breakfast after 9 a.m. can have a negative impact on heart health, especially in women.

White beans, fried eggs and paprika add a rather unusual flavor to the meal - Photo: Christopher Testani

How does breakfast timing affect heart health?

A 2023 study found a link between breakfast timing and heart disease risk.

“Previous studies have shown a potential link between skipping breakfast and poor metabolic health,” Bernard Srour, PhD, a public health professor and one of the study’s authors, told Health magazine. “We don’t know much about the link between meal timing and cardiovascular disease.”

Researchers collected data from more than 103,000 adults (mostly women) who participated in the study. The team tracked participants' health habits since 2009. The results showed that people who ate breakfast after 9 a.m. had a higher risk of heart disease. Each additional hour increased the risk.

The same was true for each hour of delay in eating the last meal of the day. People who ate dinner after 9 p.m. had a 28% higher risk of cerebrovascular disease than those who ate before 8 p.m.

Cerebrovascular disease is a group of conditions that affect the blood supply to the brain. Low oxygen levels can damage:

- Affects your body clock: "The timing of your meals regulates your body clock, which is involved in a number of biological functions such as blood pressure regulation, metabolism, and hormone secretion," says Dr. Srour. Each of these factors plays an important role in heart health.

- Reduced insulin sensitivity: Your body's biological clock affects insulin sensitivity, the body's ability to respond to insulin, helping cells absorb and use sugar effectively. The body is more sensitive to insulin in the morning than in the evening.

High insulin sensitivity means your body needs less insulin to keep your blood sugar levels stable, which leads to better blood sugar control. Delaying breakfast can make your insulin less effective and increase your risk of heart disease, says Bhupendar Tayal, MD, a cardiologist at UAMS Medical Center.

- Weakens metabolism: Eating late in the evening, when melatonin (sleep hormone) is at its highest, can hinder the body's ability to metabolize food efficiently.

A 2020 study found that eating late at night is more likely to cause weight gain and impair fat metabolism. Obesity can lead to heart disease, so eating late may also increase your risk.

The right time to have breakfast

There is no universal standard for the right time to eat meals. According to Dr. Srour, eating on time in the morning and not eating too late in the evening brings many health benefits.

Eating regularly is also important. “Skipping meals, especially breakfast, is not recommended because it leads to obesity,” Dr. Tayal told Health magazine. Regular late-night eating can also lead to increased obesity rates and heart disease risk.

“Our metabolism slows down in the late evening due to increased melatonin levels,” says Tayal. “In my opinion, the ideal times to eat are early breakfast (depending on when you wake up) and dinner is usually at least three hours before bed.”

Heart-healthy diet

In addition to adjusting your diet, a healthy diet is also important. Eat a diet rich in fruits and vegetables, and avoid foods high in sodium and alcohol. The American Heart Association (AHA) recommendations for a heart-healthy diet include:

- Lean protein

- Limit sugar and processed foods

- Low-fat milk

- Lots of fruits and vegetables

You can occasionally have a late breakfast or a late dinner depending on your personal schedule. Maintaining a proper diet will greatly contribute to protecting your cardiovascular health.

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Source: https://tuoitre.vn/thoi-diem-an-sang-va-toi-anh-huong-den-suc-khoe-tim-mach-2025112110590514.htm