Dinner time affects heart health: Eating before 6 PM helps prevent high blood pressure and diabetes.
How to Eat Dinner for Heart Health:
Some people believe that dinner is the culmination of the day and must be taken seriously. Some people start their daily "socializing" after get off work, and some families don't eat dinner until 8-9 PM, or even 10 PM.
A study by the American Heart Association states that dinner should be eaten before 6 PM, and the energy intake should be less than 30% of the total daily energy intake; otherwise, it will increase the risk of high blood pressure and diabetes.
The study shows that compared to those who eat less for dinner, those who eat dinner after 6 PM, and whose dinner provides at least 30% of their total daily energy intake, have a 23% increased risk of high blood pressure and a 19% increased risk of prediabetes. Further analysis, after adjusting for lifestyle, medication, sociodemographic characteristics, and study design issues, shows that for every additional 1% of the total daily energy intake after 6 PM, fasting blood glucose, insulin levels, and insulin resistance all significantly increase.
This study suggests that the timing of meals may affect health because it impacts the body's biological clock. In animal studies, feeding during inactive periods such as sleep resets the animals' biological clocks, altering nutrient metabolism and leading to weight gain, insulin resistance, and inflammation.
Researchers stated, "We often advise patients on what to eat and how to eat, but we should actually consider when and how much to eat. I think everyone should avoid eating late-night snacks."
Therefore, Dr. Zhou recommends that, while ensuring a high-quality breakfast, people should avoid eating dinner after 6 PM and eat less, which may reduce the probability of cardiovascular disease.
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