High cholesterol is a condition characterised by an excess of the fatty substance in your bloodstream, potentially clogging blood vessels and heightening the risk of heart complications or stroke. It can be hereditary, but lifestyle factors such as consuming fatty foods, being overweight, and insufficient exercise also contribute.
The good news is that it’s manageable through lifestyle and dietary adjustments. But did you know that sleep plays a part in managing cholesterol levels?
Cardiologist Dr Nivee Amin spoke to Prevention about the way our bodies metabolise cholesterol. She clarified: “That’s why a lot of times the medications we take for cholesterol are prescribed to be taken at bedtime.”
Indeed, lack of sleep can interfere with how your body processes fats and sugars consumed during the day. Adequate sleep not only helps with making healthier lifestyle choices, like “choosing healthy foods and exercising regularly”, but also aids in lowering cholesterol, according to Dr Amin, reports Surrey Live.
Conversely, oversleeping can adversely affect cholesterol levels. Research from Japan indicates that both insufficient sleep (less than five hours) and excessive sleep (more than eight hours) correlate with higher levels of harmful cholesterol.
Another study highlighted that sleep deprivation could lead to elevated triglycerides and reduced levels of beneficial cholesterol. In contrast, those who enjoyed eight hours of sleep had the highest levels of good cholesterol, as detailed by Web MD.
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How much sleep should you get every night?
According to Cleveland Clinic, adults over 18 should aim for seven to nine hours of sleep nightly, but individual needs may vary. Teens are advised to get eight to ten hours of shut-eye, while school-aged children aged six to 12 should have between nine and 12 hours’ sleep each night.
Stress can also wreak havoc on your cholesterol levels, so it’s crucial to keep stress in check. Dr Leslie Cho, a preventive cardiologist at Cleveland Clinic, emphasised the significant impact stress has on heart health.
Dr Cho pointed out: “Stress produces a hormone that raises our blood pressure, our heart rate, and our likelihood of heart attack and stroke. It can also drive us to eat badly, sleep less and drink more.”
The British Heart Foundation suggests keeping a healthy weight as an effective measure against hypertension, diabetes, and cardiovascular disease. Adequate sleep is essential here as well, since lack of sleep has been associated with an increased craving for sugary treats, potentially resulting in gradual weight increase.
To slash your cholesterol levels, quitting smoking is a critical step. According to Dr Cho: “The risk factors of smoking are additive. If you have high cholesterol and you smoke, you double your risk.”
You should also contemplate reducing your intake of fatty grub, stepping up your physical activity, and moderating your alcohol consumption.