• In the video above: Which symptoms herald a heart attack – and how to react correctly

For cardiologist Sanjay Bhojraj, the evening plays a crucial role in determining heart health. “The decisions we make in the evening determine whether the body switches to regeneration mode or remains in stress mode,” writes the doctor in a guest article on the US portal “CNBC makes it“.

Heart disease arises over years from recurring patterns in blood pressure, inflammation, blood sugar and sleep quality. All of this is shaped by routines after work. That’s why he strictly avoids seven habits after 7 p.m.

1. Late night meal

“In the evening, insulin sensitivity decreases and the body can process glucose and fats less efficiently,” writes Bhojraj. Late meals are therefore associated with

• worse blood sugar levels,
• a disturbed fat metabolism
• as well as inflammatory processes.

Besides, would Studies on intermittent fasting indicate that earlier main meals have a beneficial effect on blood pressure and blood sugar. With this method, also called intermittent fasting, people fast regularly for days or hours.

In fact, for example, a large one shows analysis 99 studies show that intermittent fasting, like classic diets, helps you lose weight and improves important cardiac and metabolic values cholesterol and can improve triglycerides.

2. Exciting TV programming

Bhojraj also considers stressful series, heated debates or emotionally charged television to be risky in the evenings. “The nervous system doesn’t know that it’s just a show,” writes the cardiologist.

Psychological stress activates the sympathetic nervous system, increases heart rate and blood pressure and promotes dysfunction of the inner wall of the blood vessels – the earliest step towards heart disease. People with pre-existing conditions could even suffer real cardiac events due to severe emotional stress.

However, you don’t have to give up on it completely, says the expert – he doesn’t do that himself either. “I save other people’s crazy dramas for the weekend, when my nervous system can handle the stress,” he explains.

3. Annoying conversations

Bhojraj not only postpones emotionally charged series, but also “real” conversations if possible. Anger and severe anger have “very real cardiovascular consequences.”

Acute stress causes cortisol levels to skyrocketreduce heart rate variability and could trigger arrhythmias or acute heart problems such as a heart attack in people at risk. Arguing with your partner in the evening means a massive hormonal surge at a time when the body actually needs to shut down. In his guest post, he advises: “Some conversations are important. They just don’t all have to happen tonight.”

4. Screen time

A well-known tip, but still important for Bhojraj: limit screen time before bed.

According to the cardiologist, smartphones, tablets and televisions emit blue light or short-wave light that delays the release of melatonin and shifts the circadian rhythm. The result is later falling asleep times and poorer sleep quality.

In fact, there are repeated studies that show people sleep worse when they use electronic devices just before bed. However, it has not been proven whether the problem really lies with blue light (a completely normal component of natural light, by the way). Possible eye damage as a result has also been refuted.

However, the emotional burden of the content could become problematic if your thoughts don’t want to stop circling around it before you fall asleep. According to Bhojraj, chronically disturbed sleep is common

• high blood pressure,
• insulin resistance,
• Inflammation
• and increased heart risk

linked. He also explains this on his, for example Instagram channel on.

5. Intense exercise

Intensive exercise late in the evening is also on the list of taboos for the cardiologist. In itself, exercise is “one of the best things” for the heart, he emphasizes. But hard workouts in the evening or at night kept stress hormone levels high and delayed the transition from “fight mode” to recovery. That could

• delay falling asleep,
• increase nighttime heart rate
• and worsen heart rate variability (HRV), the time interval between successive heartbeats. HRV is considered an important marker for the resistance of the cardiovascular system.

According to the expert, the actual cardiac benefits of training arise in the recovery phase – not in the last sprint just before midnight.

6. Alcohol

The cardiologist also cut out alcohol in the evening. Although subjectively it has a relaxing effect, physiologically it does the opposite. According to Bhojraj, it disrupts sleep architecture in the evening, suppresses REM sleep and impairs melatonin. The resting heart rate increases and the normal nocturnal drop in blood pressure does not occur – a pattern that is linked to higher heart risk.

Poor sleep also increases inflammation and worsens metabolic regulation.

7. Bright overhead lighting and bright LEDs

Bhojraj also avoids bright room light, as he writes on “CNBC make it”. The light inhibits this after sunset Sleep hormone melatoninwhich is also involved in blood pressure control and antioxidant protection in the cardiovascular system.

Only at the end of 2025 did a ten-year-old study With almost 90,000 adults, a study showed a connection between nighttime light exposure, disturbed blood pressure profile and higher risk of coronary heart disease.

Bhojraj’s tip: “Opt for warm light bulbs and eye-level lamps to mimic sunset lighting conditions.” He himself implements this tip to the extreme and only uses red light bulbs in the bathroom when brushing his teeth in the evening.