Ultimately, living a healthy lifestyle comes down to the daily habits you practice every day. While there are a number of healthy habits you can incorporate into your daily routine in order to maintain optimal wellbeing, there are also several mistakes that, over time, could have serious consequences on your body—including higher cholesterol levels. While external factors, such as genetics, can certainly play significant role in your cholesterol levels, there is a range of habits that can contribute to the issue.
To discover a few of the worst mistakes you should avoid if you want to keep your cholesterol levels (and, ultimately, your heart) healthy, we checked in with nutritionist and certified trainer Mary Sabat. She told us that eating high-fat foods and sugary foods, as well as failing to exercise, are two habits to kick. Learn more below!
1. Eating high-fat foods
Whether you're starting your day with a greasy bacon egg and cheese, chowing down on potato chips all afternoon, or picking up a bucket of fried chicken for dinner, it can be hard to resist the pull of fatty foods. However, Sabat warns that making this a habit is one of the worst things you can do for your cholesterol levels.
"Consuming foods high in saturated and trans fats can lead to elevated cholesterol levels," she says. She notes that things like fried foods, processed snacks, fatty cuts of meat, and full-fat dairy can increase the levels of LDL (low-density lipoprotein) cholesterol—a.k.a. "bad cholesterol."
In addition to making healthy decisions when you cook at home, Sabat urges us to be wary of what we order at restaurants: "Eating out in restaurants, frequently people don't realize how unhealthy the oils are that are used in most foods. They can easily be fooled into thinking they are eating healthy when in fact the food is full of inflammatory fats which raise cholesterol," she warns. That means you should stay away from those fried appetizers.
2. Skipping your exercise
Finding some time to get a workout in—whether that's an intense routine at the gym or an after-meal walk, which boasts tons of health benefits—is crucial to your overall health. As it turns out, Sabat says that leading a sedentary lifestyle and failing to get moving regularly can even take a toll on your cholesterol.
"Regular exercise can help increase levels of HDL (high-density lipoprotein) cholesterol, also known as good cholesterol, which helps remove LDL cholesterol from the bloodstream," she tells us. "Sedentary behavior, on the other hand, can lead to weight gain and increased LDL cholesterol levels." Time to get moving!
3. Indulging in sugary foods
In addition to saturated fats, there's another type of food to steer clear of if you want to maintain health cholesterol levels: sweet treats. Consuming too much sugar can lead to a myriad of health risks. According to Sabat, that can ultimately include higher cholesterol.
"While sugar itself may not directly cause high cholesterol, it can contribute to elevated triglyceride levels, which are associated with an increased risk of heart disease," she warns. "High sugar intake is often linked to a diet that is low in essential nutrients and high in calories, leading to weight gain and an unfavorable lipid profile." Who knew?!
The bottom line
At the end of the day, keeping your cholesterol levels healthy and your heart in good shape will require the culmination of a number of healthy habits. And, as always, when in doubt, the best way to maintain your wellbeing is to speak to a healthcare professional about your specific needs. However, making changes to your lifestyle—such as cutting back on sugary or high-fat foods and working out regularly—can take you one step closer to a healthier body.
