Morning Habits to Control Cholesterol Levels: Healthy Tips

Eating fatty food, leading a sedentary lifestyle, and engaging in smoking and drinking can elevate cholesterol to dangerous levels. High cholesterol is a ‘silent killer’ that significantly increases the risk of heart disease. Therefore, it’s crucial to start your day with good habits that benefit your health. People with high cholesterol levels should adopt morning practices that help reduce the wax-like substance in the blood. Here are some effective morning habits to control cholesterol levels:

Healthy Breakfast

A nutritious breakfast can significantly reduce cholesterol levels. Consuming oatmeal with fresh fruit juice, toasted broccoli, and whole grains is beneficial as they are rich in soluble fiber, which can lower LDL (bad cholesterol). According to a report published in the Journal of the American Medical Association, a daily intake of 5 to 10 grams of soluble fiber can reduce cholesterol levels by 5 percent.

Orange Juice

A glass of fresh orange juice is highly beneficial due to its high flavonoid content, which can lower bad cholesterol levels. A study published in the American Journal of Clinical Nutrition states that consuming 750ml of orange juice daily for four weeks can result in a significant reduction in LDL cholesterol.

Walking

Engaging in daily morning exercise can increase HDL (good cholesterol) and reduce LDL (bad cholesterol). Make it a habit to walk every morning and work out, either mildly or rigorously, for at least 30 minutes. According to a study published in the American Journal of Cardiology, regular aerobic exercise can increase good cholesterol levels by 5 percent.

Additional Healthy Morning Habits

Green Tea

Green tea is rich in antioxidants called catechins, which can lower bad cholesterol levels. Starting your day with a cup of green tea instead of coffee can be beneficial. The Journal of the American Dietetic Association published a report stating that regular consumption of green tea can reduce LDL cholesterol levels.

Flax Seeds for Breakfast

Flax seeds, rich in omega-3 fatty acids and fiber, can control cholesterol levels. Adding flax seeds to your morning cereal is recommended. A study in Nutrition Journal indicates that consuming 30 grams of flax seeds daily for three months can lower cholesterol levels.

Meditation

Regular morning meditation can reduce stress levels and help lower bad cholesterol. Spend 10 minutes each morning focusing on your breathing. According to a study published in Psychosomatic Medicine, practicing mindfulness meditation can help control bad cholesterol levels.

Almonds (Badam)

Almonds, which contain monounsaturated fats, can increase good cholesterol and decrease bad cholesterol. Starting your day with a handful of almonds is beneficial. The American Journal of Clinical Nutrition reports that regular consumption of almonds can significantly lower cholesterol levels.

Olive Oil

Using olive oil for cooking instead of vegetable oil or butter can help stabilize cholesterol levels. Monounsaturated fats in olive oil increase good cholesterol levels. According to a report in Circulation Journal, consuming foods cooked with olive oil can boost good cholesterol.

Walnuts

Including walnuts in your breakfast can reduce bad cholesterol levels due to their omega-3 fatty acids. A study in Nutrition Journal indicates that walnuts can help regulate cholesterol levels and maintain heart health.

Monitoring cholesterol levels is crucial. High cholesterol can lead to heart attacks and strokes, as it sticks to the walls of blood vessels and blocks blood flow. Adopting healthy eating habits, regular exercise, and meditation can effectively control cholesterol levels.