Heart health: Three evening habits for protection

Experts suggest three key evening habits to protect cardiovascular health: light walking, mindful snacking, and relaxation.

A gentle walk after dinner, ideally lasting 20 to 30 minutes, helps muscles utilize circulating glucose, preventing sharp post-meal blood sugar spikes. This practice can improve blood vessel function, enhance circulation, reduce inflammation, and potentially increase HDL cholesterol levels.

Avoiding heavy or processed snacks late at night is also crucial. Processed foods often contain high levels of salt, sugar, and saturated fats, which are linked to increased blood pressure and cholesterol. Heavy meals can also cause indigestion or acid reflux, disrupting sleep quality—a known risk factor for heart disease. If hungry, experts recommend light options like low-fat yogurt with fruit or unsalted nuts.

Finally, incorporating relaxation techniques such as meditation, mindfulness, or gentle stretching can mitigate the effects of chronic stress, which is known to increase blood pressure and heart rate.