Health and Me

Itisha Arya

Are Big Meals Putting Extra Strain On Your Heart? Here’s How To Avoid It

junk food heart strain

We all indulge in tasty meals from time to time and with the holiday season approaching, many of us will be enjoying larger-than-usual meals. But going overboard can raise the risk of certain health problems, including heart attacks, especially for those with chronic health conditions.

“If you’re young and healthy, a single large meal is unlikely to trigger a heart attack, but for the right population, it can certainly increase the risk,” said Ameya Kulkarni, a cardiologist at Kaiser Permanente, as per The Washington Post.

Heart disease is the top cause of death in the United States, with someone experiencing a heart attack roughly every 40 seconds. That adds up to over 800,000 people annually, according to the CDC.

<h2>Heavy Meals Can Trigger Heart Risk</h2>

In 2000, a study abstract presented at an American Heart Association conference revealed that an “unusually heavy meal” may increase the risk of a heart attack by about four times in the two hours after eating, which the authors called the “hazard period” - particularly in those with pre-existing heart disease.

The participants described their meals as “heavy.” The abstract wasn’t published in a peer-reviewed journal.

Similarly, a 2005 analysis of 17 studies found that heavy physical activity, eating, and emotional stress were some of the common triggers reported before a heart attack. Men were more likely to report exertion and eating, while women often reported emotional stress.

Eating a large, high-fat, high-calorie meal is similar to extreme physical exertion for your heart. To digest all that food, blood is redirected to your digestive system. Blood vessels tighten, heart rate and blood pressure rise, and blood flow to the heart can be limited, said Steve Kopecky, a cardiologist and professor at Mayo Clinic.

That spike in blood pressure can rupture cholesterol plaques in the arteries, forming clots. Even the fatty meal itself — think buttered potatoes, gravy, and heavily marbled meats — can make your blood more prone to clotting.

“These factors together can lead to a heart attack a few hours later,” Kopecky explained.

Certain conditions raise heart attack risk, including diabetes, high cholesterol, high blood pressure, and obesity, as well as lifestyle habits like poor diet, inactivity, or smoking history. For people with these risk factors, a large meal could act as a trigger, just like emotional stress or heavy physical activity, such as shoveling snow, said Kulkarni, also president of the AHA’s Greater Washington Region Board of Directors.

<ul><li>Chest pain or pressure in the center or left side of the chest that persists for several minutes or comes back.</li><li>Pain or discomfort in one or both arms, jaw, neck, back, or above the stomach.</li><li>Shortness of breath without physical activity.</li><li>Weakness, dizziness, lightheadedness, or sudden cold sweats.</li><li>Nausea or vomiting.</li><li>Fast or irregular heartbeat.</li></ul>

<ul><li>Enjoy indulgent foods, but balance your plate with healthy options. Aim for half your plate to be fruits and vegetables, a quarter protein, and a quarter starch, Kulkarni said. Start with a salad, then add whole foods like turkey with a modest portion of stuffing, beans, or sweet potatoes.</li><li>Eat slowly. It can take up to 20 minutes for your brain to register fullness, so eating quickly can lead to overeating. Treat meals as a social event and savor the time with family and friends.</li><li>Limit alcohol. Drinking can increase appetite and reduce self-control, leading to eating more.</li><li>Stop when you feel full. Skip that second helping once you’ve had enough.</li><li>Take a walk after meals. Walking can help reduce triglycerides, regulate blood pressure, and lower blood sugar, Kopecky said.</li></ul>

Large meals high in saturated fats, calories, and processed carbs can increase heart attack risk for people with underlying health conditions. But with moderation, adding healthy foods to your plate, and skipping extra servings, you can enjoy your meals while lowering your risk.

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We all indulge in tasty meals from time to time and with the holiday season approaching, many of us will be enjoying larger-than-usual meals. But going overboard can raise the risk of certain health problems, including heart attacks, especially for those with chronic health conditions.“If you’re young and healthy, a single large meal is unlikely to trigger a heart attack, but for the right population, it can certainly increase the risk,” said Ameya Kulkarni, a cardiologist at Kaiser Permanente, as per The Washington Post.Heart disease is the top cause of death in the United States, with someone experiencing a heart attack roughly every 40 seconds. That adds up to over 800,000 people annually, according to the CDC.Heavy Meals Can Trigger Heart RiskIn 2000, a study abstract presented at an American Heart Association conference revealed that an “unusually heavy meal” may increase the risk of a heart attack by about four times in the two hours after eating, which the authors called the “hazard period” - particularly in those with pre-existing heart disease.The participants described their meals as “heavy.” The abstract wasn’t published in a peer-reviewed journal.Similarly, a 2005 analysis of 17 studies found that heavy physical activity, eating, and emotional stress were some of the common triggers reported before a heart attack. Men were more likely to report exertion and eating, while women often reported emotional stress.Big Meals Stress The HeartEating a large, high-fat, high-calorie meal is similar to extreme physical exertion for your heart. To digest all that food, blood is redirected to your digestive system. Blood vessels tighten, heart rate and blood pressure rise, and blood flow to the heart can be limited, said Steve Kopecky, a cardiologist and professor at Mayo Clinic.That spike in blood pressure can rupture cholesterol plaques in the arteries, forming clots. Even the fatty meal itself — think buttered potatoes, gravy, and heavily marbled meats — can make your blood more prone to clotting.“These factors together can lead to a heart attack a few hours later,” Kopecky explained.Who Is Most At Risk?Certain conditions raise heart attack risk, including diabetes, high cholesterol, high blood pressure, and obesity, as well as lifestyle habits like poor diet, inactivity, or smoking history. For people with these risk factors, a large meal could act as a trigger, just like emotional stress or heavy physical activity, such as shoveling snow, said Kulkarni, also president of the AHA’s Greater Washington Region Board of Directors.Heart Attack Warning SignsChest pain or pressure in the center or left side of the chest that persists for several minutes or comes back.Pain or discomfort in one or both arms, jaw, neck, back, or above the stomach.Shortness of breath without physical activity.Weakness, dizziness, lightheadedness, or sudden cold sweats.Nausea or vomiting.Fast or irregular heartbeat.Tips For Safer IndulgenceEnjoy indulgent foods, but balance your plate with healthy options. Aim for half your plate to be fruits and vegetables, a quarter protein, and a quarter starch, Kulkarni said. Start with a salad, then add whole foods like turkey with a modest portion of stuffing, beans, or sweet potatoes.Eat slowly. It can take up to 20 minutes for your brain to register fullness, so eating quickly can lead to overeating. Treat meals as a social event and savor the time with family and friends.Limit alcohol. Drinking can increase appetite and reduce self-control, leading to eating more.Stop when you feel full. Skip that second helping once you’ve had enough.Take a walk after meals. Walking can help reduce triglycerides, regulate blood pressure, and lower blood sugar, Kopecky said.Large meals high in saturated fats, calories, and processed carbs can increase heart attack risk for people with underlying health conditions. But with moderation, adding healthy foods to your plate, and skipping extra servings, you can enjoy your meals while lowering your risk.