Reviewed by Dietitian Kelly Plowe, Ms, Rd
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High cholesterol management can mean making changes to your lifestyle that you can maintain throughout the day.
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To manage high cholesterol levels, nutrition experts share the best habits to avoid after 17:00
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Limiting alcohol, breakfast and wrong sleep schedules can help you keep your cholesterol under control.
4 things to avoid after 5:00 pm if you have high cholesterol, according to experts
High cholesterol is a risk factor for cardiovascular disease, increasing the risk of heart attack and stroke. Accepting lifestyle changes you can maintain can help you make cholesterol levels in a check that is essential for managing your long -term health.
While the beginning of your day is a decisive moment to move with these healthy habits, how you also wind up the day. Nutrition experts share the four best habits you want to avoid after 5:00 pm if you have high cholesterol.
1. Breakfast
The breakfast later in the evening can lead to more common calories and greater intake of saturated fat and added sugar. Jennifer O’Donnell-Giles, Ms, Rdn, Agrees That Late-Night Snacking Tends to Involve Process Foods That Are High in Fat and Sugar, Which Cane LDL Cholester: “The Excess Make More Likely to Be Strad as Fat.
If you find that you are over -the -snack on PM, then you may want to look at what you wear earlier during the day. Not eating balanced dishes during the day can let you feel hungry. Guaranteeing that your meals include a combination of carbohydrates full of fiber, healthy fats and slender proteins can help you feel satisfied.
In addition, a meaningless breakfast at night can also be due to stress or some other cause. “Setting up hungry signals is important, while knowing if this is a common thing, boredom or real hunger,” says O’Donnell-Jebls. If you decide to have breakfast, consider adding nutrients to your diet that can help manage cholesterol. “Adding foods high in fiber, such as oatmeal, whole grains, chia seeds, beans, fruits and vegetables, can help with lower cholesterol levels,” says Amy Woodman, Rd. Try some of our favorite snacks with a high fiber content the next time you feel the desire to wear late at night.
2. Skip your regular bedtime
Maintaining a consistent bedtime routine is not just for children – this is also beneficial for adults. The inconsistent dream schedule can disrupt your circadian rhythm, which is detrimental to the quality of sleep. This, in turn, can have a negative effect on cholesterol levels. “Sleep Impacts Cholesterol More Than Most People Realize,” Says O’Donnell-Giles, Emphasizing That Poor Or Inconsistet Sleep Can Raise LDL TEREGE ENT, N Increases in Cortisol and Inflammation, Both of Which Can Have Negative Impacts on Cholesterol Levels..
“Adequate sleep, along with regular bedtime, helps regulate lipid metabolism and reduces inflammation,” says O’Donnell-jays. Not getting enough sleep also disrupts hormones that regulate hunger and completeness, which can adversely affect the choice of food throughout the day. To fight these effects, find a bedtime that works for your schedule while striving for at least seven hours of sleep per night. Tips such as avoiding screens for a few hours before going to bed and missing large dishes near bedtime can help improve the quality of your sleep.
3. Drinking alcohol
Alcohol reduction can benefit from your health, including your cholesterol levels. But if you decide to drink, know that when and What You also drink a role in managing your cholesterol.
Drinking later during the day, especially within a few hours after bedtime, can help you fall asleep, but your overall quality of sleep may suffer. And we know that the fall of quality sleep can consistently increase inflammation and levels of cortisol, in turn, negatively affecting cholesterol levels.
Although there is no perfect time from drinking alcohol to avoid these negative effects on health, late night intake can be particularly bad for cholesterol for various reasons. “Alcohol on a late night can increase triglycerides, disturb sleep and cause a bad food choice,” says O’Donel-Jays. “I recommend limiting alcohol – especially at night – if you work to lower cholesterol.”
Instead, try to make a mock or infused water as a special drink against one that contains alcohol. Making this swap even a few nights a week can help you improve your sleep quality while lowering your overall calorie intake, especially if you choose low or added sugar drinks at the place of alcohol.
4. Eating foods high in saturated fat and added sugar
In general, it is best to limit excess saturated fat and add sugar to the diet, especially if you prioritize your heart health. Eating foods that are high in one or more of these nutrients later during the day can lead to involuntarily adding excess calories, saturated fat and added sugar to your diet. “Unfortunately, the most common snacks after dinner that people tend to reach are chips or sweets, which are often high in saturated fat,” Woodman says. Studies show that nutrition later at night leads to a greater calorie intake as a whole and is associated with poor diet quality.
If you have high cholesterol, it is best to skip fried foods, heavy fatty dishes, sweet desserts, processed carbohydrates and a meaningless breakfast, says O’Donel-Jas. “Focus instead on balanced dinners with complete foods with fiber, slender protein and healthy fats.”
Bottom line
Managing your cholesterol requires you to make sustainable lifestyle changes. This includes changes in your night routine, like what and when you eat, as well as improving the hygiene of your sleep. “Focus on fiber, healthy fats (think of avocado, nuts, olive oil), slender proteins and whole grains,” says Bess Berger, RDN.
If you decide to have breakfast late at night, stick to whole foods with thick nutrients that fill and satisfy. Enter a consistent schedule to promote healthy sleep habits. Berger recommends turning off the electronics before going to bed and striving for seven to nine hours of sleep a night. Remember that managing your health is a 24-hour job and mixing your night routine to better support your health will go a long way to help you achieve your long-term goals to make you feel best.
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