Could Eating Breakfast Late Increase Your Risk of Heart Disease?

When it comes to protecting your heart, what you eat is important. But growing research suggests that when you eat may also play a significant role.

A 2023 study based on data from the large NutriNet-Santé nutrition study followed more than 103,000 adults for approximately five and a half years. Researchers found that people who regularly ate breakfast after 9 a.m. had a higher risk of developing cardiovascular disease, with the risk increasing for every additional hour breakfast was delayed.

Late Dinners May Also Carry Risks

The researchers observed a similar pattern with evening meals.

Participants who regularly ate dinner after 9 p.m. had a 28 percent higher risk of cerebrovascular disease, such as stroke, compared with those who finished dinner before 8 p.m.

While the findings do not prove that eating late directly causes heart disease, they do suggest that meal timing may influence long-term cardiovascular health.

Why Timing Matters

According to the researchers, meal timing helps regulate the body's internal biological clock, which plays an important role in controlling blood pressure, hormone production, metabolism, and blood sugar levels.

In the morning, the body is generally more sensitive to insulin, allowing it to process glucose more efficiently. Delaying the first meal of the day may reduce this efficiency over time and could contribute to insulin resistance, inflammation, and high blood pressure.

Late-night eating may also pose challenges. During the evening, levels of the sleep hormone melatonin naturally rise, making digestion less efficient. Regularly eating large meals late at night may increase the likelihood of weight gain and place additional strain on the body's metabolic processes.

What the Researchers Recommend

The authors emphasize that their study identified an association rather than a direct cause-and-effect relationship.

Nevertheless, they suggest that people looking to support long-term heart health may benefit from eating breakfast earlier in the day, avoiding late-night meals whenever possible, maintaining consistent meal times, and following a balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy products.

While more research is needed to better understand the connection between meal timing and heart health, these findings add to growing evidence that healthy eating isn't just about what is on your plate, but also when you choose to eat it.