Breaking three daily habits can easily help improve your blood cholesterol levels. Getting enough sleep, regular movement, and having breakfast are among these habits.
Prolonged Sitting and Its Effects
Prolonged sitting can be associated with decreased good cholesterol and increased triglycerides. Research has shown that even one hour of exercise a day cannot counteract the negative effects of prolonged sitting. If you spend most of your day sitting at a desk, you should get up for a few minutes every hour, walk a bit, drink water, or do some household chores. This helps your body break out of a sedentary state throughout the day.
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The Importance of Getting Enough Sleep
Lack of sleep does not only cause fatigue and irritability. Insufficient and poor-quality sleep can affect bad cholesterol and triglycerides. Especially those who consistently sleep less than 6 hours are at risk of increased levels of a type of bad cholesterol. For heart health, aim for 7 to 9 hours of sleep each night and try to maintain a regular sleep and wake schedule.
Having Breakfast and Its Impact on Cholesterol
If you skip breakfast in the morning to save time, it’s better to reconsider this habit. Research studies have shown that people who regularly skip breakfast may have higher levels of bad cholesterol. In one study, the LDL levels in individuals who did not eat breakfast were on average about 9 mg/dL higher than those who did. Breakfast also provides an opportunity to get soluble fiber, which can help reduce bad cholesterol.
Regular movement, sufficient sleep, and choosing fiber-rich foods are three simple yet important habits that can help improve heart health. For breakfast, you can opt for options like oatmeal with berries and nuts or whole grain bread with avocado. Also, it’s better to limit the use of mobile phones and other electronic devices before bedtime.
The important point is that for controlling cholesterol, it’s not just one food or one meal that matters; your overall daily habits are significant. If your blood test shows high cholesterol, it’s advisable to consult with a doctor for an accurate assessment of LDL, HDL, and triglycerides and to determine an appropriate treatment plan.
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