Pay attention! These 3 common habits can increase your cholesterol

O cholesterol plays an important role in various body functions, from serving as a component of cell membranes to helping the body produce hormones, vitamin D and bile acids, which help in digestion and fat absorption.

As highlighted in an EatingWell article, high levels of LDL cholesterol – known as ‘bad’ cholesterol – can contribute to the formation of plaques in the arteries and increase the risk of cardiovascular diseases. 

Well, habits can make a difference in cholesterol levels. Nutritionists highlight three common ones that can increase cholesterol levels. 

1. Spending a lot of time sitting down (even if you exercise)

Several studies have shown that long sitting periods, even if one exercises, are associated with high cholesterol levels. 

This means that even with one hour of training in the morning, it is still important to take small breaks to move along the day. 

Nutritionist Leslie Bonci explains that sedentary lifestyle can lead to increased cholesterol, causing decreased HDL levels and an enzyme involved in fat digestion called lipoprotein lipase.

If your job requires you to sit for long periods of time, try to walk or stand for a few minutes every hour. 

Take your water bottle for a walk, even if it's shorter. If you work from home, you can take the breaks to do some housework.

2. Sleep little

Sleeping little can also affect your cholesterol levels. “Sleeping can hardly increase LDL cholesterol levels (bad cholesterol), especially for those who sleep less than six hours,” says Shaw. 

Sleep quality has also been shown to affect LDL cholesterol and triglycerides. 

Given this, it is essential to maintain good sleep hygiene. Set an hour to relax, go to bed early and try to maintain a consistent sleep routine. 

3. Do not eat breakfast

You should not start the day on an empty stomach. “Research shows that not having breakfast can affect cholesterol levels. Although the results are more evident in people with obesity and a sedentary lifestyle, it is important to start the day with a nutritious meal to improve heart health,” says Shaw. 

Daily habits to help lower cholesterol

Practice physical activities you like: to move regularly is important to maintain healthy cholesterol levels, but the secret is to have fun while doing so. 

“ It could be a walk, race, dance class or any activity that motivates you. This is important not only to improve HDL cholesterol, but also to lower LDL cholesterol and triglycerides,” says Shaw. 

Disconnect from electronic devices before bedtimesleep is essential for hormonal regulation and proper control of cholesterol. The use of screens is associated with late bedtime and generally less hours of sleep during the week. 

Socialize and connect yourself: being with other people is good for health. Spending time with someone who brings you joy improves your mood, contributing to the health of your heart. 

Have a fiber-rich breakfast: “Although all types of fibers have benefits, prioritize beta-glucan sources, such as oats, which have proven to help reduce LDL cholesterol levels.”.