New research published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology suggests stopping eating at least three hours before bedtime could significantly boost heart health. The study tracked 39 adults with overweight or obesity who practiced either an extended overnight fast of 13-16 hours or a habitual fast of 11-13 hours.

Participants who stopped eating three hours before bed experienced a 3.5% drop in nighttime blood pressure and a 5% reduction in heart rate, both indicators of improved cardiovascular health. The researchers noted these improvements occurred without participants cutting calories, making this a promising lifestyle intervention. Sleep medicine expert Phyllis Zee explains that this timing aligns with the body's natural circadian rhythm when the sleep hormone melatonin rises.

Beyond cardiovascular benefits, the extended fasting group also showed better blood sugar management and insulin sensitivity. Experts recommend gradually shifting dinner time earlier and ensuring balanced meals with protein, healthy fats, and fiber to support these benefits. While the findings are promising, researchers note the study's small sample size and suggest more research is needed to confirm these effects across broader populations.