Here's 4 Habits That You Might Not Realize Boost Your Cholesterol

High cholesterol causes no symptoms yet silently puts your heart and circulatory health at risk — and you may have habits that unknowingly boost your levels. Elevated cholesterol is something to address because it can contribute to heart disease. 

At Horizon’s Wellness Family Health NP PLLC, in Middletown, New York, our practice offers a range of strategies to help you reach and maintain healthy cholesterol levels so that you protect your heart. 

The importance of a healthy cholesterol profile

Cholesterol isn’t an enemy waiting to cause problems with your heart and circulation. The body needs cholesterol to produce digestive fluid and various hormones and make vitamin D. However, the body only requires a small amount, and the liver produces the needed cholesterol. 

There are several types of cholesterol, some of which are beneficial and some that remain elevated and are harmful to your health. Issues arise when harmful forms of cholesterol circulate at higher levels in the blood. Over time, these sticky, fat-like substances can accumulate on artery walls, harden, and cause arteries to narrow and stiffen. They can even block blood flow. 

What is a healthy cholesterol profile?

High-density lipoprotein (HDL) is a form of cholesterol that’s good for you. A higher number is better; the goal is an HDL level above 60 mg/dl. Low-density lipoprotein (LDL) is a harmful form of cholesterol, making it ideal to keep this level below 100 mg/dl. The optimal total cholesterol is below 150 mg/dl.

Triglycerides are also part of your cholesterol profile. Your body creates this fat from food and stores it as extra energy. The goal is to keep this number below 150 mg/dl. A healthy cholesterol profile reduces the risk of heart attacks and strokes.

If you’re concerned about your cholesterol levels, check out four habits that may work against you. 

1. Being sedentary most of the time

Long periods of sitting have an impact on cholesterol more than many realize. A sedentary lifestyle can lead to an increase in LDL and a decrease in HDL. It also slows down your metabolism, contributing to higher cholesterol over time. It’s crucial to find ways to incorporate physical activity into your day. If you work in an office at a desk, taking short breaks to stand, stretch, or walk can help.

2. Eating out frequently

Regularly dining out can boost cholesterol even if you’re making healthier choices. Restaurant food often contains more saturated fats, salts, and added sugars than you realize, affecting cholesterol levels. Salads and seemingly lighter meals may also have hidden fats in dressings and sauces. Consider cooking more meals at home where you have control over ingredients.

3. Eating hidden sugars

Too much sugar does more than promote weight gain — it can also raise your cholesterol. Eating excess sugar, especially from processed foods and sugary drinks, can increase triglycerides and LDL cholesterol levels. Processed foods often contain hidden sugars, and items labeled “healthy,” such as granola bars or flavored yogurt, may be high in sugar. 

4. Skimping on sleep

There’s a link between not enough restorative sleep and higher LDL levels. Skimping on sleep increases stress hormones, raising cholesterol and triglyceride levels over time. Make sleep a priority to promote better health, including better cholesterol. It helps to create a routine that you stick to each night, including winding down and getting ready for bed at the same time each evening.

Promoting better heart health

Small daily habits can make a big difference when managing cholesterol and protecting your heart health; our team can help! We’re committed to providing you with the personalized support and guidance you need to make lasting changes. Contact us today to schedule a consultation, and let’s tackle cholesterol together.