'I'm a Cardiologist—Here's The Exact Time I Eat Breakfast Every Morning'

Beth Ann Mayer
·5 min read

Woman eating breakfast

You've likely heard that diet can help improve your heart health. However, it may not just be what you eat but when you eat it.

"For weight loss, it’s best to try not to eat late at night," says Dr. Mary Branch, MD. "Intermittent fasting can help with this. Aiming to finish eating by 5 p.m. or 6 p.m. can be a good goal."

Indeed, a 2022 study indicated that late dinnertimes could lead to weight gain, and we know obesity and being overweight can increase a person's risk of heart disease. However, when should you break that fast? Does it matter when you eat breakfast? Here's what Dr. Branch and the research have to say.

Related: The 5-Step Bedtime Routine of People Who Never Gain Weight

Exactly When a Cardiologist Eats Breakfast Every Day

You can find Dr. Branch digging into breakfast each day at 7:45 a.m., right before she starts getting busy.

"It helps to initiate my circadian rhythm for the day," Dr. Branch says. A meal prior to working can help with efficiency and productivity. Your brain needs the energy to operate well."

Dr. Branch's chosen breakfast time is also right before an important cutoff—at least according to one 2023-published study of more than 103,000 adults. Researchers found that people who ate breakfast before 8 a.m. and stopped eating before 9 p.m. had lower odds of heart disease.

Is there such a thing as eating "too early," though? Not really. "Eating too early is not an issue," Dr. Branch says. "It all depends on your routine. If you work at 6 a.m., eating early is fine."

Try to keep it consistent if possible, just as Dr. Branch does. According to a 2022 study, less variation in breakfast times is directly linked with weight loss.

Above all, the most important thing is that you're eating breakfast at all. Though skipping the first meal of the day may seem like a way to hack your productivity, eating it is a way to boost heart health. A 2020 meta-analysis of studies that included more than 200,000 people found that skipping breakfast ups your odds of heart disease and all-cause death. So, eating breakfast daily can help you reduce these risks and keep your ticker ticking.

Related: ‘I'm a Cardiologist and This Is the Vegetable I Eat Almost Every Day for Heart Health’

Build a Better Breakfast

Dr. Branch loves oatmeal with some protein for breakfast—it's quick, easy and delicious. Want to build your own breakfast for heart health? Dr. Branch suggests:

"A breakfast with protein and less fat is ideal," Dr. Brnach says. Some of her other favorite ideas include:

  • Scrambled egg whites

  • Turkey bacon

  • Whole wheat bread or an English muffin with avocado

"Try to reduce your sugar," Dr. Branch says. "Limit butter and avoid alcohol."

The problem with sugars—often found in breakfast staples like jam and syrups—is that they're not exactly great for your heart. Research published in 2023 found that high-sugar diets that included things like syrups increased a person's odds of heart disease and stroke.

So, consider skipping the mimosa, or at least not making boozy brunches a regular affair. More and more data, including from a 2022 Cardiology study, indicates that any level of alcohol consumption can raise heart disease risk.

Make Mindful Choices During the Rest of the Day Too

It's not just about breakfast—Dr. Branch tries to eat nutritiously throughout the rest of the day too. "For lunch, I'll have something like a five-bean salad or salmon," she says.

Her afternoon snack might consist of tuna and quinoa, an apple or small piece of cheese.

"Apples are great," Dr. Branch suggests. "The fiber helps with digestion." Dinner often consists of veggies and salmon. Yet, even a cardiologist goes off the grid sometimes.

"I’m not perfect," Dr. Branch admits. "Sometimes, I’ll order a caloric salad, spaghetti, grilled cheese or French toast...I allow for some slip-ups, as long as it’s not a habit."

Related: ‘I’m 53 and in the Best Shape of My Life—Here Are the 4 Workout Moves I Swear By'

A Cardiologist's No. 1, Non-Diet Tip for Improving Heart Health

This probably doesn't come as too much of a surprise, but exercise is key.

"Examples include running, lifting weights and playing basketball, ideally at least three times per week," Dr. Branch says. The American Heart Association (AHA) recommends logging at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly.

According to the AHA, other lifestyle tweaks that can help reduce heart disease risk,, include:

  • Maintaining a healthy weight

  • Getting enough sleep

  • Reducing stress

  • Managing other conditions that can increase heart attack risk, like diabetes.

A doctor can help you work through heart disease concerns, and a dietitian can help you determine the best time and foods to eat so you feel your best.

Next up: 'I'm a Cardiologist, and This Is the Type of Protein I Eat Almost Every Day for Heart Health' 

Sources

  • Dr. Mary Branch, MD, a cardiologist

  • Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity. Cell Metabolism. 

  • Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort. Nature.

  • Associations between the timing of eating and weight-loss in calorically restricted healthy adults: Findings from the CALERIE study. Experimental Gerontology.

  • Association between skipping breakfast and risk of cardiovascular disease and all cause mortality: A meta-analysis. Clinical Nutrition.

  • Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: a prospective cohort study of UK Biobank participants. BMC Medicine.

  • Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. Cardiology.

  • American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association,