The **meal schedule** is a **determining factor in health**, especially when it comes to dinner, as setting a schedule for this meal of the day can become a key habit. [Nutrition experts](https://noticiasambientales.com/bienestar/por-que-los-estudios-en-nutricion-generan-contradicciones-y-desconfianza/) recommend spacing out the last meal of the day and bedtime to avoid **digestive complications and reduce the risk of diseases** such as diabetes and hypertension.
A recent study based on more than 100,000 people from the NutriNet-Santé cohort (2009-2022) concluded that **the timing of meals influences the risk of cardiovascular diseases**. Published in *Nature Communications*, the study showed that having dinner after 9 p.m. increases the risk of developing cerebrovascular diseases, such as stroke, by 28% compared to those who dine before 8 p.m.
It was also found that a **prolonged overnight fast**, meaning a longer time between the last and first meal of the day, could **reduce the incidence of cardiovascular diseases**.
## Chrononutrition, a key habit
Chrononutrition, an emerging field in nutritional research, studies the relationship between meal times and circadian rhythms. It has been demonstrated that **eating at irregular times can affect key metabolic functions**, such as regulating blood pressure and blood glucose levels.
This study reinforces the idea that having an early dinner and maintaining a stable eating pattern is a key habit for health, as it not only promotes rest but also reduces the risk of chronic diseases. Adapting [eating habits](https://noticiasambientales.com/bienestar/una-alimentacion-saludable-clave-para-un-estilo-de-vida-equilibrado/) to the body’s biological rhythms could be **an effective strategy to improve health** and prevent long-term cardiovascular problems.
## Benefits of having an early dinner
Different studies have shown that having dinner early can bring multiple benefits. Among them are:
– **Better sleep quality**: Eating late forces the body to work on digestion while sleeping, which can affect rest.
– **Fewer digestive problems**: Having an early dinner helps avoid reflux and acidity, common issues when the stomach remains active before sleeping.
– **Blood sugar regulation**: Studies suggest that this habit could lower glucose levels and reduce the risk of developing diabetes.
– **Weight control**: Advancing dinner time favors metabolism regulation and allows for a more relaxed nighttime routine, with activities like reading or meditation.
Experts recommend that **dinner should be at least two or three hours before bedtime** to maximize these benefits.
## **What is recommended for dinner at night?**
Experts ensure that **dinner should be light but complete**, to assist the digestive system without neglecting the body’s nutrient needs. For this reason, the most recommended foods are vegetables, whether in soups, salads, boiled, or steamed, fruits, lean meats, eggs, fish, dairy, or light deli meats.
Even **carbohydrates can be included**, such as legumes, pasta, or rice, as long as they are incorporated in appropriate amounts.
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