When it comes to longevity and cardiovascular health, it is not only what we eat that matters, but also when we eat. According to a new study published in the European Journal of Clinical Nutrition, the timing of the first and last meals of the day is directly linked to mortality risk and life expectancy.
Researchers examined data and dietary habits from over 30,000 Americans aged 40 and older. Analysis showed that the optimal baseline time for the first meal is between 7:00 AM and 8:00 AM. Pushing breakfast to between 8:00 AM and 10:00 AM increases the risk of all-cause mortality by 10%, while delaying it to between 10:00 AM and 12:00 PM increases the risk by 19% (and nearly doubles stroke risk, boosting it by 59%).
For individuals who skip breakfast altogether and eat their first meal after 12:00 PM, the risk of all-cause mortality rises by 29%, and heart disease mortality increases by 43%. In short, the later you start your first meal and delay breakfast past 7:00–8:00 AM, the higher the risk to your overall health and cardiovascular system.
A similar trend emerged regarding the last meal of the day. The ideal time for dinner was identified as between 7:00 PM and 8:00 PM. Eating after midnight proved to be the most hazardous, increasing all-cause mortality by 27% and heart disease mortality by 51% (notably, researchers found that eating an early dinner before 7:00 PM also increases risk by 13%).
These habits directly impact life expectancy. According to the data, for individuals over 50, having breakfast after noon reduces life expectancy by an average of 2.5 years, while having dinner after midnight reduces it by 2.4 years. Scientists link this process to “chrononutrition”—a field studying how meal timing interacts with the body’s internal biological clock (circadian rhythm).
Although the study is observational and cannot definitively prove a direct cause-and-effect relationship, the authors urge the medical community and the public to pay attention to maintaining an optimal eating schedule alongside choosing a healthy diet.
