With over 20 years of experience in cardiology, Dr. Sanjay Bhojraj never eats late dinners, watches stressful programs, argues, or engages in high-intensity exercise after 7 p.m.
Sanjay Bhojraj is a board-certified interventional cardiologist and holds a functional medicine license in the United States.
He is one of the pioneers in combining precision cardiology with lifestyle medicine, and the founder of Well12 – a health program that helps participants reverse chronic disease through nutrition, breathing exercises, and genetic analysis.
After 20 years of treating cardiovascular diseases, arterial blockages, and metabolic disorders, Dr. Bhojraj realized a little-discussed factor affecting cardiovascular health: what happens in the hours after the end of the workday.
Heart disease develops over the years through recurring signals, including blood pressure, inflammation, glucose control, and sleep quality. Many of these factors are influenced by evening habits. Nighttime choices determine whether the body transitions into a state of recovery or remains stressed.
Here are 7 things experts always avoid after 7 PM:
Late dinner
According to Dr. Bhojraj, the body's metabolic functions operate according to a circadian rhythm. In the evening, insulin sensitivity decreases, and the body is less efficient at processing sugars and fats. Eating late is associated with higher postprandial blood glucose levels, lipid metabolism disorders, and increased inflammatory responses.
Studies on time-restricted eating patterns show that eating earlier in the day helps stabilize blood pressure, control blood sugar, and improve cardiovascular risk indicators. Nocturnal digestion also competes with the body's nighttime recovery mechanisms, which are crucial for vascular health.
Avoid exposure to strong light at night
Experts say that exposure to bright white light or high-intensity LED lights after sunset inhibits the secretion of melatonin—a hormone that regulates sleep, blood pressure, and antioxidant activity in the cardiovascular system. Research also indicates that nighttime light exposure can increase the risk of coronary heart disease and disrupt normal nighttime blood pressure rhythms.
Bhojraj recommends using warm-toned light bulbs and table lamps at eye level to recreate the lighting conditions of dusk. He personally uses red light bulbs in the bathroom when brushing his teeth and preparing for bed.
Watching a stressful TV show in the evening
The human nervous system cannot distinguish between reality and mere entertainment. Whether it's political debate, a tense reality show, or a fierce sporting event, psychological stress activates the sympathetic nervous system, causing heart rate and blood pressure to rise.
Decades of research have shown that both acute and chronic stress contribute to endothelial dysfunction—the earliest stage of cardiovascular disease. In individuals at risk, intense emotional stress can even trigger actual cardiac events.
Bhojraj said he enjoys watching engaging series like anyone else, but not at night; instead, he reserves them for the weekend, when his nervous system is more resilient. "Stimulating stress hormones right before bed is like stepping on the gas pedal when you're already in the garage – it's not good for your cardiovascular health," the expert said.
High-intensity training
Exercise is one of the best things you can do for your heart, but timing is crucial. High-intensity workouts late at night will keep cortisol levels high and slow the transition from "fight or flight" response mode to "rest and recover" mode.
This can delay sleep, increase heart rate overnight, and reduce heart rate variability—an important indicator of cardiovascular endurance.
Dr. Bhojraj said that gentle exercise is always better than no exercise at all, but high-intensity workouts at 9 pm often hinder recovery. "Your heart needs time to slow down, not a last-ditch sprint before midnight," he said.
Drinking alcohol
Alcohol may provide a feeling of relaxation. However, physiologically, it has the opposite effect. Even moderate alcohol consumption in the evening disrupts sleep patterns, inhibits REM sleep, and hinders melatonin production.
Alcohol also increases resting heart rate and slows the normal nighttime decrease in blood pressure—a phenomenon strongly linked to increased cardiovascular risk. Poor sleep increases inflammation and exacerbates metabolic dysregulation, further increasing the long-term risk of cardiovascular disease.
Arguments cause mental and emotional stress
Anger and emotional stress have a real impact on the cardiovascular system. Acute stress increases cortisol, decreases heart rate variability, and can cause arrhythmias or cardiac events in vulnerable individuals.
Evening arguments not only ruin your mood but also cause your body to release a lot of stress hormones at a time when you need to rest. "Some conversations are important, but not all of them need to happen in the evening," the expert emphasizes.
Exposure to a screen without a light filter
Phones, tablets, and TVs emit blue light, which slows down melatonin production and disrupts the circadian rhythm. As a result, sleep comes later and sleep quality decreases.
According to Dr. Bhojraj, chronic sleep disorders are directly linked to high blood pressure, insulin resistance, inflammation, and a higher risk of cardiovascular disease. Protecting sleep stability helps maintain long-term heart function.
He said, "Of course, you should consult your doctor before changing any habits. But for me, after 7 PM, the principle is very simple: Reduce disruption to the circadian rhythm and sympathetic nervous system stress, so that the heart has time to recover."