Cardiologist Dr Francesco Lo Monaco, founder of the National Heart Clinic, has revealed six evening habits he personally avoids after 6pm to safeguard his cardiovascular health. With 8 million Brits currently living with heart disease and experts predicting over half the population will develop a cardiovascular condition in their lifetime, his advice is timely.
Avoid Strong Mouthwash
Dr Lo Monaco’s first recommendation is to steer clear of powerful antibacterial mouthwashes. He explained: “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.”
Steer Clear of Blue Light
Many people scroll through their phones in bed, but this practice can be damaging. Dr Lo Monaco said: “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, and dead hangs can keep blood pressure raised for hours. Dr Lo Monaco cautioned: “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
Supplements like L-theanine, found in green tea, may seem helpful but can backfire. Dr Lo Monaco explained: “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.”
Refrain from Holding Your Breath
Breathwork is popular for improving sleep, but incorrect practice can harm heart health. Dr Lo Monaco warned: “I value breathwork, but 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
Dr Lo Monaco recommends avoiding food for three hours before bedtime to ease pressure on the heart and regulate blood pressure. He said: “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.”
