Better heart health: 4 evening routines that can make big difference
Experts revealed most essential healthy-heart habits (photo: magnific)
After 5 p.m., the heart shifts into "evening mode," meaning the body processes food more slowly, responds worse to stress, and needs more recovery time. That's why it's especially important during these hours to pay attention to movement, dinner, and sleep, according to Eating Well.
Eat dinner earlier
What you eat has a major impact on heart health, but when you eat also matters, especially for your last meal of the day.
A study published in Nature Communications involving more than 100,000 adults found that eating the final meal of the day after 9 p.m. was associated with a significantly higher risk of heart disease than eating the same meal before 8 p.m.
Late and heavy meals can worsen acid reflux and sleep quality, while over time contributing to higher blood pressure, weight gain, and poorer blood sugar control — all key risk factors for heart disease.
Experts recommend finishing your last meal at least three hours before bedtime and replacing ultra-processed late-night snacks with simple, heart-healthy options such as a handful of nuts and fruit.
Take after-dinner walk
Intense exercise late in the day can make it harder to relax, but the ideal time for a walk is after dinner. Light movement helps regulate blood sugar levels, supports circulation, and signals to the body that the day is winding down.
Walking after meals helps lower post-meal blood glucose levels. Even if you have little time in the evening, a 10-minute walk can still make a difference.
So instead of collapsing onto the couch after dinner, consider adding a brisk walk to your routine.
Make time to relax
Even a few minutes of mindfulness or meditation can lower cortisol levels and slow the heart rate.
Experts recommend incorporating a few minutes of deep breathing exercises into your evening routine.
Just a few minutes of focused breathing not only activates the parasympathetic nervous system — helping you feel more relaxed — but can also improve sleep.
This promotes deeper, more restorative sleep, which is essential for regulating blood pressure and nitric oxide production.
Set bedtime and stick to it
Sleep is when the body recovers and relieves stress. Both sleep duration and quality matter. Try going to bed at the same time every night, as this may help reduce the risk of a heart attack or stroke.
A simple bedtime routine, such as dimming the lights, putting away devices, and doing something calming like reading, stretching, or breathing exercises, can help you fall asleep more easily and support healthier blood pressure, metabolism, and inflammation levels overnight.
Read also:
This common daily sleep mistake is harming your heart – Check if you do it
Six triggers of heart attacks in young adults - Check them before it's too late
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
