You may have heard that breakfast is the most important meal of the day. But is it really that much more important than lunch or dinner? While there is some debate about this, recent statements from the American Heart Association (AHA) suggest that all meals––and even snacks––matter greatly when it comes to your health, particularly in terms of cardiovascular well-being.
The impact of eating habits on your health
Your eating habits, including the number of meals and snacks you consume each day, directly impact your overall health and well-being. According to new scientific research from the AHA, there are cardiovascular health implications connected to meal timing and meal frequency.
The AHA found that many people’s eating patterns are varied and that this varied behavior can affect cardiometabolic health markers, namely obesity, lipid profile, insulin resistance, and blood pressure. For example, what happens when you skip meals? Or eat excessive amounts of snacks, or indulge in the proverbial “Taco Bell 4th meal?” Erratic eating habits like these can wreak havoc on your health.
Understanding cardiometabolic health effects
In their statement, the AHA examined the cardiometabolic health effects of various eating patterns. Some key takeaways include:
- Irregular eating patterns are less favorable for achieving a healthy cardiometabolic profile.
- Intentionally eating with mindful attention to the timing and frequency of eating occasions can lead to a healthier lifestyle and better cardiometabolic risk factor management.
What is mindfulness and how does it apply to eating?
Mindfulness is a way of living characterized by focused awareness in the present moment. You can apply mindfulness to meals by adopting “an intentional approach to eating.” Here are some ways to practice mindful eating:
- Plan your meals and meal times: This habit allows you more options for being mindful of eating behaviors and maintaining an eating schedule that gives you the best opportunity to eat well.
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Be mindful of calories consumed over the day: Eating more calories in one meal can lead to insulin response and, over time, diabetes. Additionally, eating too many calories toward the end of the day can result in decreased metabolic function, insulin response, weight gain, and gastrointestinal issues.
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Consume all calories between specific hours: Establish a “food window” in your day, allowing your body to digest and assimilate food properly. The optimal window is between 7 am and 7 pm or within another 12-hour slot, giving your body 12 hours to “fast.”
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Include more whole, organic fruits and vegetables in your meals: Prioritize nutrient-dense foods that don’t contain harmful chemicals over unhealthy or empty calories.
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Be mindful when preparing and eating meals: Increase your enjoyment of meal preparation and eating by being present in the moment. This can help you select the best ingredients, slow down, and avoid eating out of stress or habit. Mindfully chewing each bite slows the eating process, helping you avoid overeating and improving digestion.
The benefits of mindful eating
Eating well, eating slowly, and being mindful of how you eat and your mealtimes can significantly improve your life. Mindful and intentional eating practices, like those recommended by the AHA and practiced in Buddhist traditions, can lead to a healthier lifestyle and better cardiometabolic risk factor management.
