Four things to avoid after 5 p.m. daily

DDM News

As heart disease remains a leading cause of death globally, health experts urge individuals to monitor daily habits that can worsen cholesterol levels.

According to a recent EatingWell report, managing cholesterol goes beyond diet and medication, it includes behavioral choices, especially after 5 p.m.

Diaspora Digital Media (DDM) reviewed the findings and emphasizes that poor evening routines may silently contribute to dangerous heart conditions among Nigerians and the diaspora.

Cholesterol levels are greatly influenced by what we eat, how we sleep, and even our drinking habits during evening hours.

Experts have identified four key habits to avoid after 5 p.m. for those looking to keep cholesterol in check.

1. Avoid late-night snacking

Dietitians caution that snacking at night usually leads to consuming high-fat and high-sugar foods.

Such snacks, often processed and low in nutrients, can spike bad cholesterol (LDL) and contribute to weight gain.

Jennifer O’Donnell-Giles, a registered dietitian, notes that these excess calories, paired with reduced nighttime activity, are stored as fat.

To reduce the temptation to snack late, she recommends eating balanced meals throughout the day that include fiber, healthy fats, and lean proteins.

When snacking becomes habitual, it’s often linked to boredom or emotional triggers rather than real hunger.

Instead of processed snacks, dietitians advise choosing fiber-rich options like fruits, beans, oatmeal, chia seeds, or whole grains.

These foods not only satisfy hunger but also help in actively lowering cholesterol levels.

2. Don’t disrupt your sleep routine

Adults need a consistent bedtime just as much as children, say nutrition experts.

Irregular sleep schedules disrupt the body’s natural rhythm and worsen sleep quality.

This can cause an increase in LDL cholesterol while reducing the good HDL cholesterol, according to O’Donnell-Giles.

She explains that insufficient or poor-quality sleep raises cortisol and inflammation, both of which can elevate cholesterol.

Sleep also affects hunger hormones, potentially leading to poor food choices throughout the next day.

Aiming for 7–9 hours of sleep nightly is vital for regulating lipid metabolism and reducing inflammation.

Health professionals suggest avoiding screens before bed and steering clear of heavy meals at night to improve sleep.

3. Limit evening alcohol intake

Cutting back on alcohol is a proven way to lower cholesterol and improve overall health.

Drinking late in the day may help induce sleep but often leads to poor sleep quality, say experts.

Poor sleep, in turn, increases inflammation and affects cholesterol regulation.

Alcohol consumed at night can also lead to elevated triglycerides and impulsive eating habits.

O’Donnell-Giles recommends skipping alcohol altogether in the evenings to protect your heart.

As a substitute, she suggests hydrating with flavored water or alcohol-free mocktails to curb the craving without the health risks.

These alternatives also help reduce calorie intake and support better sleep patterns.

4. Avoid saturated fat and added sugar

Foods high in saturated fat and added sugar are especially harmful when consumed late at night.

Common evening snacks like chips, fried foods, and sugary treats are major contributors to poor cholesterol profiles.

Amy Woodman, another registered dietitian, warns that these late-night indulgences can lead to excess calorie intake and lower overall diet quality.

She advises opting for whole-food dinners that combine fiber, lean proteins, and healthy fats.

Avoiding processed carbohydrates and fried snacks is key to maintaining heart health after dinner.

The bigger picture

Managing cholesterol is a round-the-clock responsibility that includes mindful eating, consistent routines, and quality rest.

Bess Berger, a registered dietitian, reminds readers to prioritize whole grains, avocados, nuts, and olive oil in evening meals.

Establishing a routine that supports restful sleep and limits unnecessary calories is critical for long-term health.

Experts emphasize that turning off digital devices before bed and avoiding sugary snacks or alcohol can significantly improve outcomes.

Making small, sustainable changes to nighttime behavior can be an effective part of lowering cholesterol and preventing heart disease.

For those seeking to maintain optimal heart health, every choice, from your dinner plate to your bedtime, truly matters.

DDM urges individuals, especially in regions with rising cardiovascular disease rates, to take these tips seriously and incorporate them into daily life.

With increased awareness and consistency, cholesterol management can become more effective and less dependent on medications alone.

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