Why one should never skip meals at the workplace

There are certain busy days at work when one is bombarded with tasks and shorter deadlines. Most employees in the modern workforce try to compensate for the mountainous work at hand by skipping meals at the workplace. However, skipping meals at work, particularly breakfast or lunch, can have a significant impact on heart health. Not eating on time may make us hungrier later in the day, leading to overindulging in high-calorie, low-nutrient foods. Such irregular eating schedules can lead to weight gain, raised cholesterol, and high blood pressure which are among the factors leading to heart disease. According to a study published in the Journal of the American College of Cardiology, people skipping breakfast are at an 87% higher risk of cardiovascular-related deaths compared to those who eat breakfast regularly.

According to Dr. Amit Kumar Gupta, Senior medical director and head, HCL Healthcare, “Skipping meals can cause more fluctuation in blood sugar levels, putting the body's sugar regulation system under stress, which might eventually lead to insulin resistance –a precursor to diabetes and other metabolic disorders. Therefore, for optimal heart health, it is crucial to maintain regular, balanced meals that provide the body with essential nutrients and steady energy. Frequent and small meals can help control blood sugar levels and avoid the highs and lows that overstress the body including the cardiovascular system. A balanced approach to nutrition at the workplace, including planning healthy snacks and meals, can be a proactive step in reducing the risk of heart disease.”

Skipping meals can significantly increase the risk of heart disease due to the complex interplay between metabolism, stress, and cardiovascular health. When individuals miss meals, especially during long work hours, it leads to fluctuations in blood sugar levels. These fluctuations can trigger insulin resistance over time, a precursor to type 2 diabetes, which is a major risk factor for heart disease.



The body’s response to prolonged fasting also involves increased secretion of cortisol, a stress hormone. Elevated cortisol levels are known to raise blood pressure and contribute to hypertension, which puts additional strain on the cardiovascular system.

According to Dr. Sarita Gulati, Consultant- Interventional Cardiology, Manipal Hospital Dwarka, New Delhi, “Skipping meals often results in poor dietary choices later in the day. People tend to compensate by consuming calorie-dense, high-fat foods, which can lead to spikes in blood glucose and triglycerides. These sudden increases are particularly harmful, as they promote the development of atherosclerosis—where plaque builds up in the arteries, increasing the risk of heart attacks and strokes. Regular missed meals can also lead to weight gain, especially abdominal fat, which is closely associated with heart disease and metabolic syndrome.”



Another critical factor is the disruption of the body’s circadian rhythm due to irregular eating patterns. This disruption can impair cholesterol metabolism, resulting in higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol), further compounding the risk of coronary artery disease. Additionally, workplace stress combined with poor nutrition weakens the body’s ability to manage inflammation, another contributing factor to heart disease.

For optimal heart health, we recommend maintaining a regular eating schedule, focusing on balanced, nutrient-rich meals. This not only stabilizes blood sugar levels but also supports healthy cholesterol management and reduces stress, all of which are essential for reducing the risk of heart disease in the long term.