Uncontrolled high cholesterol increases the risk of atherosclerosis, heart attacks, and strokes. After 5 pm, daily activities such as eating dinner, exercising, and consuming alcohol can significantly impact cholesterol levels. Adopting healthy habits during this time contributes to better health.

Eat a healthy dinner

According to Eating Well, consuming dinners rich in saturated and trans fats over time can elevate cholesterol and increase the risk of cardiovascular disease. To protect heart health, prioritize nutrient-dense foods: vegetables, lean proteins, whole grains, and legumes, which provide ample fiber, as well as fatty fish rich in omega-3s.

Eating dinner approximately two to three hours before bedtime can benefit individuals with high cholesterol, allowing the body sufficient time to digest and metabolize food.

Walk 10-30 minutes after dinner

Walking for 10-30 minutes after dinner helps eliminate excess cholesterol and triglycerides (a type of fat in the blood linked to atherosclerosis and heart disease). It also improves post-meal blood sugar control.

A post-dinner walk helps the body utilize energy more efficiently, aiding in weight management and limiting fat accumulation—factors associated with high cholesterol.

A nutritious dinner helps control cholesterol. Photo: Bui Thuy

Relax your mind

Stress triggers the body to release hormones like cortisol, which can increase cravings for sweets and lead to weight gain—factors detrimental to individuals with high cholesterol. Relaxing through gentle walks, listening to music, reading, meditating, practicing deep breathing, or light yoga can reduce stress, stabilize mood, and curb emotional eating.

Avoid alcohol

Alcohol contains many calories that can increase triglycerides and cause weight gain, negatively affecting cholesterol levels. Frequent alcohol consumption can also hinder the liver's efficiency in metabolizing fats. Individuals with high cholesterol should limit or avoid alcohol, maintain a healthy diet, and exercise regularly to improve blood fat levels.

Go to bed on time

Going to bed on time means maintaining a consistent sleep and wake schedule daily, ideally sleeping before 11 pm and ensuring seven to nine hours of sleep each night. This habit helps the body regulate hormones and maintain efficient fat metabolism. Conversely, staying up late or not getting enough sleep can increase cortisol and disrupt hormones that control hunger, making late-night eating more likely and raising cholesterol.

Le Nguyen (Compiled)