BOSTON, Mass. — April 12, 2025 — New research has found that the timing of meals can influence cardiovascular health, particularly for individuals working overnight schedules.
Published in the journal Nature Communications, the study involved 20 healthy adults who spent two weeks in a controlled environment designed to mimic the effects of night shift work. Participants followed meal schedules that aligned with the nighttime hours or remained consistent with daytime eating patterns.
Researchers evaluated several cardiovascular risk indicators, including blood pressure, autonomic nervous system activity, and levels of plasminogen activator inhibitor-1, a protein linked to blood clotting. According to the findings, participants who ate during the day showed no adverse changes in these health markers, suggesting that aligning meals with natural biological rhythms could be protective.
Dr. Frank Scheer, director of the Medical Chronobiology Program at Brigham and Women’s Hospital and senior author of the study, emphasized the importance of timing. “Our previous work has shown that disrupting the alignment between behavior and the body’s internal clock raises the risk of heart-related issues,” Scheer said. “This study suggests that modifying when we eat could be one way to lower that risk.”
In light of these findings, experts also highlight foods that support cardiovascular health. We spoke with a registered dietitian and a cardiologist to identify key dietary choices that can promote heart wellness.
1. Salmon
Fatty fish like salmon are rich in omega-3 fatty acids, which help reduce inflammation and maintain healthy cholesterol levels. Dr. Jay Shah, a cardiologist and chief medical officer at Hilo, recommends including salmon in meals regularly. Dietitian Rosie Carr suggests baking it with lemon and herbs or gently poaching it for a moist texture.
2. Oats
Whole grains such as oats provide complex carbohydrates and are high in soluble fiber, which can help regulate blood sugar and lower LDL cholesterol. “Overnight oats or a warm bowl of porridge with fruit make for a heart-healthy start to the day,” said Dr. Shah.
3. Leafy Greens
Vegetables like spinach and kale are loaded with potassium and dietary nitrates, which support blood vessel function and reduce blood pressure. “They’re simple to incorporate into everyday meals—just toss them into soups, stews, or quick stir-fries,” Carr noted.
4. Extra Virgin Olive Oil
Olive oil, particularly the extra virgin variety, contains monounsaturated fats and antioxidant polyphenols known for their anti-inflammatory effects. Carr advises using it in dressings, drizzling it over roasted vegetables, or replacing butter as a healthier alternative.
5. Tomatoes
A great source of lycopene, tomatoes offer powerful antioxidant benefits that can lower inflammation and prevent the oxidation of cholesterol. “Cooking tomatoes boosts lycopene absorption,” Carr explained. “Try slow-roasting them or adding tomato paste to sauces and stews for a flavorful nutrient boost.”
6. Fermented Dairy
Fermented dairy products like yogurt and kefir contain probiotics that may help lower blood pressure and inflammation. They also provide vitamin K2, which plays a role in preventing calcium buildup in arteries. Carr recommends using plain, unsweetened yogurt in breakfast bowls or as a recipe substitute.
While further research is needed, the study highlights how what we eat—and when we eat—can impact heart health, especially for those whose work schedules challenge the body’s internal clock.
