Health
Cardiologist Shares Simple Calorie-Cutting Tip
Health Points
- Cutting 300 calories a day can boost heart health and help with weight loss.
- This adjustment may lower the risk of heart disease and diabetes, even for those at a healthy weight.
- Avoiding snacks after dinner is an easy first step, says experts.
Making a small change in your daily calorie intake could have lasting benefits for your heart and waistline. Cardiologists say that trimming just 300 calories each day is a manageable shift that doesn’t require medication.
This simple calorie cut has been linked to reduced risk of heart disease, weight loss, and potentially even living longer.
Researchers found that over two years, people who reduced their daily intake by 300 calories lost an average of 16 pounds, mostly from fat.
These changes were also shown to improve cholesterol, blood pressure, and inflammation levels, regardless of weight.
“Cutting 300 calories a day is very doable,”
said Dr. William E. Kraus, cardiologist and professor at Duke University School of Medicine.
For an easy start, Dr. Kraus suggests refraining from eating anything after dinner. Skipping nighttime snacks and drinks can help eliminate extra calories you may not need.
“People come to my clinic and tell me they have a bowl of ice cream before they go to bed, and I just have a fit because those calories are not going to be used—they’re going to be stored—and it’s excess caloric intake they don’t need.”
Nighttime snacking is often triggered by boredom or tiredness, rather than hunger, notes registered dietitian Natalie Rizzo. Changing this one habit could make a big difference.
If you’d like to take it further, try identifying a non-essential food, such as an extra slice of bread, and skip it to help keep your calorie count in check.
Learning what 300 calories looks like makes it easier to choose healthy, satisfying meals and reduce less nutritious foods, particularly ultraprocessed options.
Making a thoughtful reduction in your calorie intake might be an accessible way to support your heart and overall wellness. Stay tuned for more expert tips on healthy living.
