A cardiologist has outlined six habits to avoid after 6pm to protect heart health, as more than half of Brits are estimated to develop a cardiovascular condition in their lifetime. Dr Francesco Lo Monaco, founder of the National Heart Clinic, says these evening taboos can help reduce stress on the heart during rest and recovery.
Firstly, Dr Lo Monaco warns against using strong antibacterial mouthwash after 6pm, as it can wipe out mouth bacteria that help produce nitric oxide, which keeps blood vessels flexible. This can raise blood pressure, particularly when the body should be winding down.
Secondly, scrolling in bed before sleep is discouraged because bright blue-rich light suppresses melatonin, a protective antioxidant for blood vessels. Less melatonin can lead to increased oxidative stress in arteries over time.
Thirdly, strenuous exercises like planks or wall sits in the evening can elevate blood pressure for hours. Dr Lo Monaco advises training hardest early in the day and keeping late sessions lighter.
Fourthly, supplements such as green tea with L-theanine may disrupt heart rhythm due to their influence on stress response and the nervous system. Fifthly, incorrect breathwork involving prolonged breath-holding can drop oxygen levels and put extra load on the heart, especially during REM sleep when blood is more prone to clotting.
Finally, Dr Lo Monaco recommends fasting for three hours before sleep to reduce sympathetic activity, lower endothelial stress, and improve vascular flexibility, allowing for more efficient overnight recovery.
