4 things to stop doing after 5pm

Reviewed Diettian Kelly Plaow, MS, RD

• High cholesterol level management can mean lifestyle changes that you can keep throughout the day.

• To control high cholesterol, nutrition experts share the best habits that need to be avoided after 5pm.

• Limiting alcohol, snacks and irregular sleep schedules can help you control cholesterol.

Experts say 4 things need to be avoided after 5pm

High cholesterol is a risk factor for cardiovascular disease that increases the risk of heart attack and stroke. By accepting lifestyle changes that you can maintain, you can help check cholesterol, which is necessary to manage long -term health.

Although the start of your day is a very important time to move forward with these healthy habits, how you wind is also important. Nutrition experts share the four best habits they want to avoid after 5pm if you have high cholesterol.

1. Snacking

Snacking may later eat more calories and more saturated fat and added sugar intake in the evening. Jennifer O’Donnell-Giles, MS, RDN, agrees that late evening snacks usually include processed foods high in fat and sugar, which can increase LDL cholesterol: “Excess calorie excess and absence of motion late at night.

If you find that this is too much snack on the PM, you may want to look at what you have been stunned before. You may feel hungry without eating a balanced meal during the day. Ensuring that your dishes contain a mixture of carbohydrates, healthy fats and lean proteins in your dishes, you can help you feel satisfied.

In addition, the night’s snacks at night can also occur due to stress or other cause. “It is important to join hints of hunger, knowing whether it is a common thing, a boring thing or a real hunger,” says O’Donnell-Giles. If you decide to snack, keep the opportunity to include nutrients in your diet that can help control cholesterol. “Adding foods high in fiber, such as oatmeal, whole grains, chia seeds, beans, fruits and vegetables, can help lower cholesterol,” says Amy Woodman, RD. Try some of our favorite high -fiber snacks when you feel the desire late at night.

2. Spend a normal sleep

Consistent sleep routine is not only useful for children, but also useful for adults. An inconsistent sleep schedule can disrupt your circadian rhythm, which is detrimental to sleep quality. This, in turn, can adversely affect cholesterol levels. “Sleep affects cholesterol than most people understand,” says O’Donnell-Giles, stressing that poor or inconsistent sleep can increase LDL cholesterol and lower HDL cholesterol. Without sleep, cortisol and inflammation may increase, which can also adversely affect cholesterol levels.

“Proper sleep along with normal sleep helps regulate lipid metabolism and reduce inflammation,” says O’Donnell-Giles. Hormones that regulate hunger and fullness during sleep, which can adversely affect the choice of food throughout the day during sleep. To combat these effects, find a sleep that fits your schedule together to have at least seven hours of sleep overnight. Tips for avoiding screens in a few hours before bed and spending large dishes near sleep can help you improve your sleep quality.

3. Alcohol consumption

Back to alcohol can be useful for your health, including cholesterol. But if you choose to drink, know that when and what You also play a role in controlling cholesterol.

Drinking later on the same day, especially within hours of sleep, can help you fall asleep, but your overall sleep quality may suffer. And we know that there is no shortage of quality sleep, consistently can increase inflammation and cortisol levels, in turn, adversely affecting cholesterol.

Although there is no ideal time for alcohol to drink to avoid this negative health effects, late evening consumption can be particularly bad for cholesterol for a variety of reasons. “Late evening, alcohol can increase triglycerides, disrupt sleep and cause poor food choices,” says O’Donnell-Giles. “I recommend limiting alcohol, especially at night, if you are working to lower cholesterol.”

Instead, try making a cocktail or filled water as a special drink compared to the one containing alcohol. The fact that this swap even a few nights a week can help improve your sleep quality while reducing the total calorie intake, especially if you choose a small or added sugar drink instead of alcohol.

4. Eat foods high in saturated fat and added sugar

In general, it is best to limit the excess of saturated fat and add sugar to your diet, especially if you are preferred to heart health. When eating a lot of these nutrients, you can accidentally add excess calories, saturated fat and added sugar to your diet. “Unfortunately, the most common snacks that people tend to achieve are chips or sweets that often contain a lot of saturated fat,” says Woodman. Studies show that eating later at night leads to higher calorie intake and is associated with poor nutritional quality.

If you have high cholesterol, it is best to skip fried food, heavy fat dish, sweet desserts, processed carbohydrates and insane snacks, says O’Donnell-Giles. “Instead, focus on a balanced, all -food dinner with fiber, lean proteins and healthy fats.”

The essence

To control your cholesterol, you need to change the sustainable lifestyle changes. These include changes in your night routine, such as what and when you eat, as well as to improve sleep hygiene. “Focus on fiber, healthy fat (think of avocados, nuts, olive oil), lean proteins and healthy grains,” says Bess Berger, RDN.

If you choose to snack late in the evening, follow healthy, nutrient dense foods that fill and satisfy. Get involved in a consistent schedule to promote healthy sleep habits. Berger recommends turning off electronics at bedtime and directing from seven to nine hours of sleep overnight. Remember that your health management is a 24 -hour work, and the night routine to better maintain your health will help you achieve long -term goals to feel best.

Read the original article about Eatingwell