To Lower Blood Pressure, Avoid Eating Before Bed
Aligning overnight fasting with your body’s natural sleep-wake cycle appears to improve heart and metabolic health in middle-aged and older adults at elevated cardiometabolic risk —without reducing calories. That’s according to a recent study by researchers at Northwestern Medicine in Chicago. They tested a time-restricted eating plan in which participants fasted 13 to 16 hours overnight, stopped eating at least three hours before bedtime, and dimmed lights before sleep.
Compared to a control group with an 11 to 13 hour fasting window, the intervention group showed healthier day-night patterns in blood pressure and heart rate, including a 3.5 percent drop in nighttime blood pressure and a 5 percent reduction in heart rate. They also had improved daytime blood sugar control and better insulin response. The findings suggest that when people eat — particularly in relation to sleep — matters for cardiovascular and metabolic health.
Try this recipe today: Walnut, Quince & Manchego Bites
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