Many people understand that reducing saturated and trans fats and increasing dietary fibre can help lower LDL (bad) cholesterol. However, the impact of when we eat (meal timing) on cholesterol levels is less widely recognised. A recent study published in the British Journal of Nutrition reinforces what dietitians have long observed in clinical settings, that the timing of meals also plays a significant role in managing cholesterol levels in adults.

This article focuses on some of the highlights of that study.

Research Highlights

The study analysed data from nearly 28,000 adults to explore how the timing of meals (specifically breakfast versus supper) affects cholesterol levels.

Participants reported their food intake over two days, and researchers compared the types and amounts of nutrients and foods consumed at breakfast and supper. 

Researchers found that people who ate more calories (especially from sugary foods, refined carbs) at supper were more likely to have high cholesterol.

On the flip side, those who had a hearty breakfast with balanced nutrients like healthy fats and proteins had better cholesterol profiles.

Another interesting finding was that simply shifting some foods (including some not-so-healthy options) from supper to breakfast helped reduce cholesterol risk.

What does this mean?

This study’s finding confirms the age-old advice - Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

For people managing cholesterol levels, that late-night snack might be pushing your cholesterol levels in the wrong direction. Our bodies follow a 24-hour internal clock also called the circadian rhythm. This clock affects everything from hormone levels to how we process food.

During the day, our bodies are primed to burn fuel. At night? Not so much. Eating late interferes with how your body handles fat and sugar. It also tends to go hand-in-hand with poor sleep and low activity, either of which worsens cholesterol levels.

Practical Steps to Take

1. Make breakfast count - A balanced, satisfying breakfast sets you up for better cholesterol control.
2. Prioritise lunch - This is the time to get in high-quality protein and whole foods.
3. Eat supper earlier - Try to finish eating at least 2–3 hours before bed. The later, the lighter.
4. Be careful of late-night snacks, especially those heavy in refined carbohydrates and fats.

Final Thoughts

Managing cholesterol effectively involves not only the types of foods you consume but also the timing of your meals. If you tend to eat your biggest meals at night, it might be time to rethink your routine, especially if you have cholesterol issues.

A registered dietitian can help you develop a personalised meal plan that supports healthier cholesterol levels and fits your lifestyle.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.

Reference

Li, X., Han, T., Sun, X., Chen, Y., Xu, J., Ma, Y., ... & Sun, C. (2023). Association of meal timing of energy, macronutrients and foods with hypercholesterolaemia in the US adults. British Journal of Nutrition, 130(2), 304-311.