It is stated that eating a healthy diet will help you live a long and disease-free life. A plate full of nutritious and wholesome foods will provide you the energy you need to get through the day while also lowering your risk of chronic diseases. When it comes to heart health, though, a healthy diet isn't enough for a healthy heart. According to studies, your heart health is influenced by both what you eat and when you eat it.
According to a study published in the Journal of the American Heart Association, eating starchy snacks after a meal increases the risk of dying prematurely by 50 per cent and the risk of developing cardiovascular disease by 45 per cent. According to the findings, eating healthy and nutritious foods like fruits, vegetables, legumes, and dairy at specific times of the day may provide greater benefits and reduce the risk of health-related complications.
The researchers looked at the health reports of over 21,503 people who took part in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2014. They classified the participants' eating habits in order to investigate their impact on their health.
Breakfast categories: Western breakfast, starchy breakfast, and fruit breakfast.
Lunch categories: Western lunch, vegetable lunch, and fruit lunch.
Dinner categories: Western dinner, vegetable dinner, and fruit dinner.
Snack categories: Grain snack, starchy snack, fruit snack, and dairy snack.
Overall, those in the western lunch group ate the most refined grains, solid fats, cheese, added sweets, and meat. People in this group were 44 per cent more likely to die from heart and vascular disease, according to the researchers.
Those in the second group, who ate fruit for lunch, had a 34 per cent lower risk of death from heart-related problems and had better heart health. This demographic consumed the most whole grains, fruits, yoghurt, and nuts.
The participants who had a vegetable-based meal and consumed the largest portions of vegetables and legumes had a 23 per cent lower risk of cardiovascular death.
According to the data, those who ate a starch supper had a 50 to 52 per cent increased chance of death due to overall factors. Snacking, however, may not be the only problem, according to researchers. They emphasised the need of eating in accordance with our circadian rhythm for optimal heart health.
Fruit should be eaten after breakfast if you want to eat according to your circadian rhythm (your natural sleep-wake cycle). Fruits such as berries and stone fruits are available. Reduce your intake of processed meals like meat, refined carbohydrates, and added sugars during lunch. Focus on fruits and healthful grains instead.
A handful of walnuts, a cup of yoghurt, and fresh berries make excellent evening munchies. Pick items that aren't too starchy. Increase the amount of vegetables and legumes in your dinner to improve your heart health.