A simple daily habit will strengthen your heart and blood vessels

# Overnight Fasting Without Dieting: Scientists Found a Simple Way to Protect the Heart **American researchers have made an important discovery: simply not eating for three hours before bed and extending the overnight break in eating is enough — and your heart and blood vessels will thank you. At the same time, there's no need to count calories or go on a diet. The results were published in the journal Arteriosclerosis Thrombosis and Vascular Biology (ATVB).** The experiment, which lasted 7.5 weeks, involved 39 volunteers aged 36 to 75. All of them were overweight or obese — meaning they were in the risk group for cardiovascular and metabolic diseases. Participants were divided into two groups. The first ate as usual, with an overnight break of 11–13 hours. The second group increased the "fasting window" to 13–16 hours and made sure to finish dinner at least three hours before going to bed. Caloric intake remained the same. Additionally, all participants dimmed the lights three hours before sleep — to help the body adjust to natural biorhythms. "Synchronizing the fasting period with sleep-wake cycles improves the coordinated functioning of the heart, metabolism, and sleep — and together they protect the cardiovascular system," explained the study's first author, associate professor of neurology Daniela Grimaldi. The study director, Phyllis Zee, director of the Center for Circadian and Sleep Medicine, emphasized the key point: "It's not just about how much and what you eat, but also when — especially in relation to sleep." The results exceeded expectations. Among those who stopped eating three hours before bed and extended the overnight break, nighttime blood pressure decreased by an average of 3.5%, and heart rate dropped by 5%. During the day, the body handled glucose control better. A more pronounced circadian rhythm — active heart function during the day and slowing down at night — is considered by doctors to be a sign of a healthy cardiovascular system. The pancreas became more efficient at responding to glucose, which indicates stable insulin production and reduced diabetes risk. The authors separately noted: nearly 90% of participants strictly followed the regimen. This makes the approach a real and accessible alternative to pharmaceutical prevention — simple, free, and requiring no strict dietary restrictions.