Feeling the need to cosy up and slow down as the colder months kick in? You’re not alone – it’s rooted in proven biological and neurological changes rather than laziness. But while enjoying a slower pace can be enjoyable, some of the habits that come with it might be quietly raising your cholesterol.
How do seasonal habits affect our cholesterol levels?
As summer fades and temperatures drop, it’s natural to seek out comfort and warmth. You might find yourself spending more time indoors than getting outside and staying active.
The shorter days and reduced daylight can also affect our energy levels and mood – particularly for people with seasonal affective disorder (SAD). Whether it’s the cooler weather, feeling more tired, or a dip in mood, autumn and winter can bring changes to your daily routine. This can influence not only how much you move, but also what you eat and drink, as well as how you socialise and move your body.
Cholesterol is a fatty substance carried in your blood. While your body needs some to function, having too much ‘bad’ (LDL) cholesterol can cause fatty deposits, known as plaque, to build up inside your arteries. This makes it harder for your blood to flow to your heart and other organs.
Our cholesterol is impacted by many factors, including what we eat and drink, and how much we exercise. Our gradual shift in habits as the seasons change mean it’s worth being aware of anything we do differently that might negatively impact it.
7 simple switches to support your health this winter
High cholesterol is one of the main risk factors for heart attacks and strokes. But as Dr Donald Grant, a GP and Senior Clinical Advisor at The Independent Pharmacy, explains, many of us don’t realise we have it.
He explores some of the most common ways our habits change during the colder months, how our altered routines could affect our cholesterol levels, and what we can do to keep them in check.
1. Rethink your comfort food
When temperatures drop, it’s tempting to reach for hearty foods that keep us feeling warm and full. However, some traditional comfort foods – such as pies, cheesy bakes, creamy sauces, and buttery mash – can be high in saturated fat, which can raise your ‘bad’ cholesterol.
Grant says: “You don’t need to give up comfort food altogether. It’s all about balance. Try tomato-based sauces instead of cream, using a little olive oil rather than butter, and filling up on hearty soups and stews packed with beans and vegetables.”
Don’t let darker evenings slow you down
Regular exercise can raise your ‘good’ cholesterol (HDL), which helps clear excess cholesterol from your blood.
Grant says:“Try moving your activity to lunchtime while it’s still light, or finding an indoor alternative such as swimming or a class. A brisk 20-minute walk most days is a great place to start.”
Avoid getting stuck on the sofa
It’s not just a lack of exercise that matters. Long stretches of sitting, whether scrolling on your phone or binge-watching a series, are linked to poorer heart health, even if you exercise at other times.
Grant says:“I recommend trying to break up long periods of sitting. Get up and move during ad breaks or between episodes, and if you’re scrolling, take your phone for a walk instead.”
Cut back on takeaways and ready meals
Cold, dark evenings make convenience foods very tempting, but many are high in saturated fat and salt. Shop-bought pastries, biscuits, and processed snacks can also add more saturated fat to your diet.
Grant says: “Batch cooking at the weekend is a simple way to make sure there’s always something quick and healthy in when you need it. Checking food labels also helps you spot the products highest in saturated fat.”
Drink sensibly throughout the festive season
Autumn marks the start of a busy social calendar. Regularly drinking too much alcohol can raise triglycerides, another type of fat in your blood, and contribute to weight gain and other health issues.
Grant says:“It’s important to avoid excessive alcohol intake over this period. Remaining sensible around alcohol consumption is ideal for maintaining wellbeing over autumn and winter.”
Fill your plate with fruit and veg
Fibre – particularly soluble fibre – can help lower ‘bad’ cholesterol levels, but our intake often drops from autumn onwards.
Grant says:“Seasonal foods can help here. Porridge oats, apples, pears, root vegetables, lentils, and beans are all good
Watch your weight
Many people gain a few pounds over autumn and winter without noticing, and they often stick around into the new year. Carrying excess weight, especially around your middle, is associated with higher cholesterol.
Grant says:“Even losing a small amount of weight can help improve your cholesterol levels. If you’re finding it difficult to lose weight on your own, speak to a doctor or pharmacist about the weight loss support that may be suitable for you.”
Things to remember
The strongest foundations for good health remain regular sleep and wake-up times, daylight exposure, physical activity, social contact, and a healthy diet.
So enjoy the changes autumn brings, but take care of yourself too. While it’s easy to forget about your cholesterol, small changes made now can help you maintain healthy levels long after autumn and winter are over.
Article history
The information on this page is peer reviewed by qualified clinicians.
Article also available inEnglish,German,Spanish,French,Italian,Portuguese,Hindi,Hebrew,Arabic, andSwedish.
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Next review due: 10 Nov 2029
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10 Nov 2026 | Originally published
Claire Kenny
Dr Colin Tidy, MRCGP
Disclaimer: The views expressed in the community do not represent medical advice. For any health concerns, consult your GP or healthcare provider.
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