Cardiologist Dr Francesco Lo Monaco, founder of the National Heart Clinic, has outlined six habits he avoids after 6pm to maintain heart health. This advice comes as 8 million people in the UK currently live with cardiovascular disease, and estimates suggest more than half of Brits will develop a cardiovascular condition in their lifetime.
Avoid Strong Mouthwash
Dr Lo Monaco advises against using strong antibacterial mouthwash in the evening. He explains: “The bacteria in your mouth helps convert compounds from food into nitric oxide, which keeps your blood vessels flexible and able to relax when needed. However, some powerful mouthwashes can wipe out this bacteria, which can raise blood pressure, which is not what you want when your body should be resting and recovering from the day.”
No Blue Light Exposure
Scrolling in bed before sleep is a common habit, but Dr Lo Monaco warns it can be harmful. He states: “Bright blue-rich light in the evening, especially through the eyes, can suppress melatonin, which isn’t just for sleep, it’s actually one of the most protective antioxidants for your blood vessels. So less melatonin means more oxidative stress in your arteries over time.”
Avoid Intense Static Exercises
Exercises like planks, wall sits, or dead hangs can elevate blood pressure for hours. Dr Lo Monaco says: “If you’ve already had a stressful day, your nervous system is in overdrive, and heavy late-night strain keeps it there. Train hardest early in the day and keep any late-evening exercise sessions lighter to help your heart.”
Skip Calming Supplements
While green tea might seem beneficial before bed, Dr Lo Monaco cautions: “Something such as L-theanine, found in green tea, influences your stress response and nervous system, and your heart rhythm is directly connected to that. With the wrong dose, timing, or context, supplements can interact with sleep in ways we don’t always predict, which can unbalance your natural heart rhythm.”
Don’t Hold Your Breath
Breathwork can be helpful, but Dr Lo Monaco warns: “Long or repeated breath-holding can drop oxygen levels and put extra load on the heart in some people. During REM sleep your blood is slightly more prone to clotting. If someone already has underlying vascular or sleep issues, stacking extra stressors on top of that isn’t wise.”
Fast for Three Hours Before Bed
Finally, Dr Lo Monaco recommends fasting three hours before sleep. He explains: “If you eat too close to when you sleep, your body is being forced to increase sympathetic activity when it should be resting. By simply fasting three hours before bed you will reduce endothelial stress and improve vascular flexibility, meaning less oxygen demand on your heart and more efficient overnight recovery during sleep.”
