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Small afternoon choices can have a lasting impact on heart health.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Heart health is influenced by what you do throughout the day—including during the afternoon.
• Habits like sitting too much and eating sugary snacks can work against your heart health.
• Staying active, eating balanced meals and managing stress can help support heart health.

When it comes to habits that support your heart health, you likely think of regular exercise, eating more vegetables and annual checkups with your doctor. And while these behaviors can certainly make a difference, heart health isn’t only shaped by those big-picture habits–it’s also influenced by what you do throughout the day. And some of the behaviors that can quietly work against heart health happen during the most overlooked part of the day: the afternoon.

From sitting for hours at your desk to relying on sugary snacks or multiple cups of coffee to power through an energy slump, these seemingly small afternoon habits can affect blood pressure, cholesterol, blood sugar and overall cardiovascular risk.

The good news? We spoke with cardiologists to learn which afternoon habits they wish more people would reconsider—and what to do instead. Read on to learn more.

Sitting for Long Periods

Research shows that long periods of uninterrupted sitting are linked with a higher risk of cardiovascular disease, even among people who exercise regularly. Fortunately, you can break up sitting time with short movement breaks to help offset some of these effects.

“Prolonged sitting is associated with higher blood sugar levels, reduced insulin sensitivity, lower calorie expenditure, increased weight gain and increased risk of cardiovascular disease,” says cardiologist Jayne Morgan, M.D. “A simple two- to five-minute walk every hour can blunt many of these effects.”

Relying on Sugary Snacks for an Energy Boost

The infamous 2 p.m. energy crash usually sends people searching for a quick afternoon pick-me-up. Unfortunately, that fix often comes in the form of candy, cookies, pastries or sugary drinks. “The repeated glucose spikes resulting from sugary snacks during an afternoon crash can contribute to insulin resistance, visceral fat accumulation and inflammation, all drivers of heart disease,” explains Morgan.

While sugary snacks may provide a temporary boost in energy levels, the effect is often short-lived. Blood sugar rises quickly and then drops, potentially leaving you feeling even more fatigued than before.

Over time, repeated blood sugar spikes may contribute to insulin resistance, a condition linked to heart disease, type 2 diabetes and metabolic syndrome.

Loading Up on Caffeine

Coffee can absolutely fit into a heart-healthy lifestyle. However, consuming caffeine later in the day may be a different story. “Late-day caffeine can disrupt sleep, elevate blood pressure and increase palpitations in susceptible people,” explains Morgan.

Energy drinks may pose additional concerns. As cardiologist Mary Greene, M.D.explains, “Energy drinks increase adrenaline levels, which in turn raise heart rate and blood pressure and can reduce insulin sensitivity, which when repeated daily, cumulatively impacts overall cardiometabolic health negatively.”

Regularly Skipping Lunch

Research suggests that irregular eating patterns are associated with poorer cardiometabolic health outcomes. Going too long without eating may increase the likelihood of overeating later in the day, which can make it harder to maintain healthy blood sugar levels and body weight.

“Skipping lunch may seem harmless, but it can lead to overeating at dinner, choosing less healthy and more convenient foods later when hungry and experiencing larger blood sugar swings,” says Morgan.

Afternoon Habits That Can Support Heart Health

Instead of falling into common afternoon habits that may work against heart health, try these cardiologist-approved strategies:

• Move your body regularly. Light walking after meals can help reduce post-meal blood sugar spikes and break up long periods of sitting.
• Choose snacks with protein and fiber. Foods high in protein and fiber like Greek yogurt, nuts, fruit or hummus with veggies can provide more sustained energy than sugary snacks.
• Stay hydrated. Drinking water throughout the day can improve your cardiovascular health and may reduce the temptation to rely on caffeine.
• Manage stress levels. A few minutes of deep breathing, stretching or mindfulness can help support healthy blood pressure and stress levels.

Our Expert Take

Afternoon habits like sitting too much, eating sugary snacks, skipping lunch and consuming excessive caffeine can quietly work against your heart health. Fortunately, adopting healthy habits like taking a short walk after lunch, eating well-balanced meals, staying hydrated and managing stress levels can help support your heart health for years to come.