Are you an emotional eater? It could be bad for your heart, scientists warn

As the saying goes, the heart wants what the heart wants.

And when you’re sad, stressed, or sad, it’s all too tempting to give in to temptation and sip on a big chocolate bar.

But it could be bad for your heart health in the long run, researchers warn.

Scientists studied 1,109 people who were assessed as emotional eaters – trips to the cupboard or fridge in response to feelings such as sadness or stress rather than hunger.

They were followed for 13 years and any cardiovascular damage was recorded.

These include carotid-femoral pulse wave velocity – which indicates stiffness in the arteries – and diastolic dysfunction, which indicates stiffness in the heart.

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least five servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Alkaline meals made from potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains

• Thirty grams of fiber per day. This is equivalent to eating all of the following: five servings of fruit and vegetables, two whole grain granola cookies, two thick slices of whole grain bread, and one large baked potato with the skin on

• If you have some dairy products or dairy alternatives (such as soy drinks), choose lower-fat, lower-sugar options

• Eat beans, legumes, fish, eggs, meat and other proteins (including two portions of fish a week, one of which is fatty)

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink six to eight cups/glasses of water daily

• Adults should consume less than 6g of salt and 20g of saturated fat for women or 30g for men per day

Source: NHS Eatwell Guide

Stiff arteries are associated with a higher risk of heart disease and stroke, while a stagnant heart means the muscle does not relax enough after contraction and is associated with a greater chance of developing heart failure.

The analysis found that emotional eating was linked to stiffer arteries and a 38 percent increased risk of a stiffer heart.

The researchers found that stress levels accounted for 32 percent of the link between emotional eating and a stiff heart.

However, the amount of calories consumed had no effect.

The researchers from the Nancy University Hospital in France reported their findings in the European Journal of Preventive Cardiology.

Professor Nicolas Girerd, one of the study’s authors, said: “We would expect emotional eaters to consume high-calorie foods, which in turn would lead to cardiovascular problems, but this was not the case.

“One explanation for this is that we measured the average calorie intake and that emotional eaters eat when they are stressed and eat less at other times.

“This yo-yo pattern can have negative effects on the heart and blood vessels compared to a steady diet.”

One of the ways to avoid emotional eating is to try to eat “mindfully,” the researchers advised.

“Emotional eaters eat food to satisfy their brain and not their stomach,” Professor Girerd said.

Mindful eating habits can help break this habit. It means taking time to eat, alone or with others, being in the moment and being aware of what you are doing and not being distracted by your phone or TV.”

Lead author Dr. Sandra Wagner said, “Stress can be one of the reasons why you eat out of emotion rather than hunger.

“We know that emotional eaters are less aware of hunger and satiety, but mindful eating draws attention to these physical sensations.

“Exercise—going for a walk or doing more vigorous exercise—is another way to avoid emotional eating because it relieves stress and provides a substitute activity.

“Meditation or breathing exercises for just 10 minutes a day can also help reduce and relieve stress.

“Basically, use the three M’s to unlearn emotional eating: exercise, meditation and mindful eating.”

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