Stop Heart Disease (Fast & Easy) – 2 Diet Hacks EVERYONE Should Try Now!

By on March 17, 2017
This simple diet swap could reduce your risk of heart disease, say researchers.

According to a new study reported in Circulation, people who ate breakfast–and ate most of their calories earlier in the day–faced a lower risk of heart disease and associated risk factors.

As for the reason why, researchers say it has to do with the body’s internal clock–a clock that not only controls a person’s sleep cycle, but their ability to metabolize nutrients in a way that enhances health and energy levels.

“Meal timing may affect health due to its impact on the body’s internal clock,” says Marie St-Onge, Ph.D., a Columbia University associate professor of nutritional medicine. “In animal studies, it appears that when animals receive food while in an inactive phase, such as when they are sleeping, their internal clocks are reset in a way that can alter nutrient metabolism, resulting in greater weight gain, insulin resistance, and inflammation.”

The Study

The research evaluated a number of studies which examined the effects of certain eating habits, such as skipping breakfast, meal frequency, timing of meals, and intermittent fasting. Their goal was to determine how certain eating patterns affected a person’s cardiometabolic profile. A healthy cardiometabolic profile indicates a lower risk of heart and blood maladies, such as heart disease.

Evaluating the evidence, they found that skipping breakfast was associated with a higher risk of cardiovascular disease and type 2 diabetes, indicative of a poor cardiometabolic profile. This also occurred among people who ate most of their calories later during the day. Eating breakfast regularly, however–as well as eating more calories earlier in the day–resulted in more positive health outcomes.

Researchers now say that just eating breakfast everyday could stop certain triggers associated with glucose and insulin metabolism, two important factors that could lead to chronic disease.

St-Onge makes the following recommendation:

“We suggest eating mindfully, by paying attention to planning both what you eat and when you eat meals and snacks, to combat emotional eating. Many people find that emotions can trigger eating episodes when they are not hungry, which often leads to eating too many calories from foods that have low nutritional value.”

In addition to these findings, researchers found that occasional short-term fasting–totaling about 2 days per week–aided in short-term weight loss. However, they haven’t considered recommending it as a viable diet plan.  Instead, they recommend eating regularly and early as an easier diet option.

“Intentional eating with mindful attention to the timing and frequency of eating occasions could lead to healthier lifestyle and cardiometabolic risk factor management,” write researchers.

What This Means For You

To keep your risk of heart disease low, don’t forget to eat breakfast–and make sure to keep your late-night snacking to a minimum. Research shows healthier people eat most of their calories early, not late, during the day.  It’s a habit you should develop too.

Readers: When do you usually eat? Let us know below!

Regular Meal Patterns May Protect Against Heart
Meal Timing and Frequency: Implications For Cardiovascular Disease Prevention (Study)

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