While genetics can play a role, lifestyle habits also significantly influence cholesterol levels, according to “Eating Well.”
Read more On the highway – multi-car accident, a kilometer-long traffic jam is forming
“Your daily habits have a huge impact on your cholesterol levels and overall heart health,” says certified cardiologist Samantha Benin, MD. “Even small, consistent lifestyle changes can significantly reduce the risk of heart attack and stroke, and in some cases, reduce the need for medication or improve its effectiveness.”
Fortunately, maintaining healthier cholesterol levels doesn’t require drastic changes. Small adjustments to your daily routine, including how you spend your early evenings, can make a big difference. Read on to discover four habits heart health experts recommend incorporating after 5 PM, plus other tips for better cholesterol management.
Choose a heart-healthy dinner
What you put on your dinner plate can significantly impact maintaining healthy cholesterol levels, especially considering that diets rich in saturated and trans fats are linked to increased cholesterol.
Dr. Benin encourages patients to make conscious choices about their dinner meals, prioritizing nutritious, heart-beneficial foods. “Fill half your plate with vegetables, include lean protein sources like fish or chicken, and opt for high-fiber carbohydrates – such as beans or whole grains,” she advises.
Take a 30-minute walk after your meal
Physical activity is an important factor in controlling cholesterol levels, but that doesn’t mean you have to run. Even a short walk after dinner can help improve cholesterol readings. Dietitian Michelle Routhenstein writes: “Take a leisurely 10-30 minute walk after dinner; it will be even better if a partner or friend joins you. Regular physical activity helps improve cholesterol readings and remove triglyceride-rich cholesterol from the blood. Additionally, walking with good company helps reduce stress.”
Indeed, studies show that inactivity can contribute to higher LDL cholesterol levels, and simply incorporating more walking into your routine can improve cholesterol levels even without major dietary changes. Regular walking is associated with an increase in HDL (“good”) cholesterol, which helps remove excess cholesterol from the body.
There is also evidence that even short bursts of movement can make a difference. Studies show that a brisk 2-minute walk after a meal can help maintain healthier blood glucose levels, which can further improve overall cardiovascular health.
Read more Incident in a friendly match: during a players’ scuffle, a referee knocked to the ground was injured
Turn your cocktail into a non-alcoholic drink
“Reducing alcohol consumption can help lower triglyceride levels, reduce unnecessary calorie intake, and improve sleep quality – all beneficial for heart health,” says Dr. Benin. This advice is supported by scientific research. It has found a link between alcohol consumption and a higher risk of disease and early death; no clear protective benefits were observed even with small amounts of alcohol. It has also been found that individuals consuming more than one alcoholic drink per day have a higher risk of cardiovascular disease.
This doesn’t mean that a drink with dinner has to be boring. Instead, try replacing alcohol with a flavorful, low-sugar non-alcoholic cocktail. M. Routhenstein recommends a simple combination: sparkling water, a splash of pomegranate juice, fresh lime juice, and mint leaves. “Alcohol can increase blood pressure and triglyceride levels and worsen sleep quality, so this choice can be beneficial for both heart health and overall well-being,” she explains.
Early dinner
Research shows that late-night eating can negatively affect weight management and blood sugar regulation, which can increase the risk of metabolic syndrome, a group of conditions characterized by high cholesterol. Routhenstein shares: “Eating late, when your body is naturally less efficient at processing food, can disrupt fat metabolism and contribute to higher LDL cholesterol and triglyceride levels. Eating your last meal at least three hours before bedtime will also improve insulin sensitivity, weight management, sleep quality, and overall cardiometabolic health, all of which help promote healthier cholesterol levels.”
By planning meals in advance, preparing when time allows, and relying on healthy products such as frozen vegetables and pre-cooked whole grains, you can quickly prepare dinner. This helps you get dinner on the table earlier without spending hours in the kitchen.
Other tips to improve cholesterol levels
It’s important to rethink your 5 PM habits, but the cholesterol story extends beyond the early evening hours. These habits are integral to daily practices aimed at maintaining better cholesterol levels.
M. Routhenstein writes: “Look for refined carbohydrates in your diet and replace them with fiber-rich carbohydrates, such as whole grains. Look for saturated fats in your diet and replace several sources with unsaturated fat sources, such as vegetable oils, nuts, seeds, and fatty fish.”
Read more In Rokiškis district, the remains of 15 partisans killed by Soviets and their relatives were buried
- Increase your intake of soluble fiber. This fiber helps reduce cholesterol absorption in the intestines, removing it from the body. Incorporating more oats, legumes, beans, lentils, avocados, apples, sweet potatoes, and pears into your daily routine can help.
- Prioritize movement. Physical activity can support better HDL cholesterol levels, improving overall cholesterol over time. Find a form of movement you enjoy and move regularly.
- Know your numbers and monitor them regularly. Dr. Benin writes: “Check your cholesterol levels as recommended, consistently take prescribed medications if needed, and monitor progress with your doctor. Lifestyle changes and medications are most effective when used together.”
