Senior Editor of commercial partnerships, HuffPost UK
Regular eating of as many as six meals per day could reduce risk of cardiovascular disease, according to new research.
We’re used to three meals per day at regular intervals, but a new study suggested that eating as many as six meals per day could be better for heart health, even if it means increased calorie intake.
Experts believe this could be due to the fact that the body finds it easier to metabolise small amounts of food regularly, rather than larger meals less frequently.
The research, conducted by Johns Hopkins University and Baltimore University, involved more than 7,000 participants, monitoring them over a 14-year period.
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During the study period 1280 subjects died, 503 of them from cardiovascular disease.
Researchers found that participants who sat down to eat at least six times per day had a 30% reduced risk of dying from cardiovascular disease.
Crucially, the authors found the dangers to heart health appear to subside even if the overall daily intake exceeds recommended levels of 2,500 calories for men and 2,000 for women.
“Eating frequency was inversely associated with cardiovascular disease mortality, which was especially marked for people reporting high total energy intake,” the report read.
“Nevertheless, public health recommendations should be cautious, as eating frequency was positively associated with total energy intake, which could promote weight gain.”
Experts have warned that, if eating six meals per day, these meals should be nutritionally balanced.
Dietitian Tracy Parker, from the British Heart Foundation, said, according to Mail Online: “Following a healthy diet, by eating regular and balanced meals that are rich in fruits and vegetables, pulses, wholegrains and fish, can help reduce your risk of developing coronary heart disease.”
"Most people don't think of them at first, but oranges are great for your heart! The pectin helps neutralize a protein called galectin-3, which causes scarring in heart tissue. Make sure to eat the whole orange so that you get the pulp." --Celebrity Fitness Trainer Joel Harper (credit:Getty )
Chia Seeds(02 of10)
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"These tiny seeds are truly a heart-health powerhouse! They contain both omega-3s and filling fiber (5 grams per tablespoon). Fiber helps to lower cholesterol by acting like a magnet -- latching onto circulating cholesterol and escorting it out of your body. Simply add a spoonful of these nutrition sprinkles to your morning yogurt, mix into oatmeal, or blend into a smoothie to start your day off right."--Health and Nutrition Expert Joy Bauer (credit:Getty )
Popcorn(03 of10)
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“Movie theaters would have you believe that popcorn is just a nosh food, but the truth is, popcorn is a whole grain and is especially rich in polyphenols: plant antioxidants that promote a healthy heart. Another perk: Air-popped popcorn has about 30 calories per cup, so it’s an excellent way to cure a case of 'snackitis.’”--Samantha Cassetty (M.S., R.D.) nutrition director for the Good Housekeeping Research Institute and author of "7 Years Younger: The Anti-Aging Breakthrough Diet" (credit:Getty )
Honey(04 of10)
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"While honey sometimes gets a bad rap in the sugar-busting movement, it’s actually nature's sweetener, and has has heart-health benefits. Studies show it can help lower cholesterol!" --Kirsten Helle, personal chef and nutrition consultant (credit:Getty )
Legumes (05 of10)
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“Legumes are great for your heart, because they are packed with omega-3 fatty acids, soluble fiber and calcium. Kidney, black and chickpeas are my favorite.” --Celebrity Fitness Trainer Joel Harper (credit:Getty )
Pasture Raised Eggs(06 of10)
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“Egg yolks are rich in Vitamin K2, which is like a traffic cop ushering calcium to your bones -- instead of calcifying them and, thus, hardening your arterial walls.” -- Ali Shapiro, Certified Holistic Health Counselor (credit:Getty )
Sardines(07 of10)
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“Salmon often gets all the kudos for it’s heart health benefits, but sardines are the ultimate underdog. They are ridiculously rich in omega-3s, which not only significantly reduce blood levels of artery-clogging triglycerides, but they’re also potent anti-inflammatories.”--Nutrition Expert Joy Bauer (credit:Getty )
Dark Chocolate (08 of10)
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"Good news for chocolate lovers -- dark chocolate contains flavonoids, which have been found to reduce the risk of cardiovascular disease. Of course, consume in moderation." --Dr. Nancy Snyderman (credit:Getty)
Avocados (09 of10)
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“Sure, they’re rich in fat, but the monounsaturated fats in avocados can help lower unhealthy LDL cholesterol levels.”--Samantha Cassetty (M.S., R.D.) nutrition director for the Good Housekeeping Research Institute and author of "7 Years Younger: The Anti-Aging Breakthrough Diet" (credit:Getty )