Cardiologist explains 6pm ban rule that protects heart and most of us break it

Cardiologist explains 6pm ban rule that protects heart and most of us break it Common bedtime routines, health methods and drinks could be putting you at risk of heart disease A cardiologist has explained six things he never does after 6pm to maintain his heart health, as 8million people in the UK now live with cardiovascular disease, and it is estimated that more than half of Brits will develop a cardiovascular condition in their lifetime. Cardiologist Dr Francesco Lo Monaco , founder of the National Heart Clinic, said there are six things you should always avoid doing after 6pm to keep your heart healthy. Don’t use strong mouthwash The first thing Dr Lo Monaco advises against is using any strong antibacterial mouthwash. He said: “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 falling asleep has become a common habit for many of us, but it could be causing more harm than first realised. 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 Whether it’s planks, wall sits, or dead hangs, these exercises can elevate blood pressure for hours, warns Dr Lo Monaco. “If you’ve already had a stressful day, your nervous system is in overdrive, and heavy late-night strain keeps it there,” he said. “Train hardest early in the day and keep any late-evening exercise sessions lighter to help your heart.” Avoid calming supplements While it might seem beneficial to have something such as green tea to calm yourself before sleep, it’s actually the opposite. 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.” Don’t hold your breath for a long period of time Breathwork is something often practiced to help people improve their sleep patterns, but done incorrectly and it could damage your heart health. Dr Lo Monaco said: “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 Finally, Dr Lo Monaco advises fasting three hours before sleep to reduce stress on the heart as well as improve blood pressure control. “If you eat too close to when you sleep, your body is being forced to increase sympathetic activity when it should be resting,” he said. “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.”