However, a high level of LDL (“bad”) cholesterol can promote plaque buildup in the arteries and increase the risk of cardiovascular diseases.
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Although dietary guidelines previously recommended limiting cholesterol intake to 300 milligrams per day, current American dietary guidelines do not have clear recommendations regarding cholesterol intake.
“A few decades ago, headlines warned that dietary cholesterol directly increased blood cholesterol levels. You might remember that eggs were widely feared for this reason. Now we know that this relationship is more subtle. For most people, dietary cholesterol has less impact on blood cholesterol levels than the overall dietary pattern, especially the amount of saturated fats and fiber consumed,” notes dietitian Liz Shaw, as reported by “Eating Well.” So what factors influence cholesterol increase?
Prolonged sitting – even when exercising
More and more studies show that prolonged sitting – regardless of whether a person exercises – is associated with unfavorable cholesterol markers. This means that even after doing an hour-long workout early in the morning, it is still important to take short breaks during the day to stand up and move.
Leslie Bonci (Master of Public Health and registered dietitian) notes that physical inactivity can lead to increased cholesterol levels: HDL (“good” cholesterol) decreases and the activity of the enzyme involved in fat digestion decreases.
Due to the reduced amount of this enzyme in the blood, triglycerides may accumulate. There is also good news: if you have a job that requires long periods of sitting, you can walk or stand for a few minutes every hour – this will help reduce potential negative effects. For example, take a water bottle and go refill it. If you have access to a height-adjustable desk, try working standing for some time during work. And when working from home, even taking breaks to do household chores counts as movement.
Insufficient sleep
When the schedule is tight, there is a temptation to sacrifice sleep to get everything done. However, chronic sleep deprivation can affect cholesterol markers. “Poor sleep can increase LDL cholesterol, especially for those who sleep less than six hours,” says L. Shaw.
It has also been found that sleep quality affects LDL cholesterol and triglyceride levels – poor sleep quality leads to an increase in both of these markers.
We understand that this is not easy, but try to maintain good sleep hygiene and prioritize 7–9 hours of sleep per night. This may mean setting aside time to relax before bed, going to bed earlier, and trying to keep a consistent sleep schedule so you don’t have to catch up on lost sleep over the weekend.
Regularly skipping breakfast
You might think that starting the day without breakfast will save time or even improve heart health, but starting the day on an empty stomach can have the opposite effect. “Studies show that skipping breakfast can disrupt cholesterol levels. Although these results are more noticeable in obese and inactive people, to ensure better heart health, it is important to start the day with breakfast,” says L. Shaw.
Indeed, a recently published systematic review and meta-analysis found that people who skip breakfast had higher LDL (“bad”) cholesterol levels than those who eat breakfast. Moreover, “breakfast is a great time to get soluble fiber, which greatly helps reduce cholesterol levels,” notes L. Bonci.
Daily habits that help reduce cholesterol levels
Engage in your favorite physical activity. Regular movement is important for maintaining healthy cholesterol levels, but the most important thing is to find an activity that brings joy! “It can be walking, running, a dance class, or any other activity that inspires you and encourages daily movement. This is important not only for increasing HDL (good) cholesterol but also for reducing LDL (bad) cholesterol and triglyceride levels,” says L. Shaw
Put aside electronic devices before going to bed. Sleep is crucial for hormone balance and proper cholesterol control. However, daily screen use is associated with later bedtimes and shorter total sleep duration during the workweek – this affects not only total sleep time but also its quality. Additionally, unpleasant content seen in emails or social networks right before sleep can negatively affect sleep. It is also helpful to keep your phone out of reach to avoid the temptation to pick it up in the middle of the night.
Socialize and maintain live connections. “There is an important health factor that seems to be forgotten in this constant rush – social interaction. Spending time with people who bring joy is important not only for maintaining a good mood but – as research shows – also for heart health,” emphasizes L. Shaw.
Eat fiber-rich breakfasts. Don’t forget the great benefits of fiber. L. Shaw advises: “Although all types of fiber are beneficial, prioritize sources of beta-glucan, such as oats, which have been proven to help reduce LDL (“bad”) cholesterol.” Looking for ideas for a fiber-rich breakfast? L. Bonci suggests: “Try oats with berries and almonds, rye bread toast with ricotta and avocado, or a breakfast bowl with egg, vegetables, and barley.”
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