Cholesterol is an important substance found in every cell in the body. It plays a vital role in hormone production, vitamin D synthesis, and digestion through the formation of bile acids. There are two types of cholesterol: low-density lipoprotein (LDL) cholesterol, known as “bad” cholesterol, and high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol. LDL cholesterol can build up in the arteries, leading to blockages, while HDL cholesterol helps remove excess cholesterol from the blood.
Cholesterol, a lipid found in the blood, plays an important role in many body functions, such as building and repairing cells, synthesizing bile, and creating hormones. While your body needs cholesterol to build healthy cells, high cholesterol levels can pose health risks.
High cholesterol levels can significantly increase your risk of heart disease and stroke, making it extremely important to control your cholesterol levels. There are simple dietary and lifestyle steps that can help you control high cholesterol. And what better time to make those changes than when you first wake up in the morning? Making the most of your morning is important. But you don’t need a complicated morning routine to lower your cholesterol. Small but impactful changes to your morning routine are a sustainable way to improve your cholesterol and heart health in the long run
Things to do in the morning to lower high cholesterol
Here are 9 things you can do in the morning to lower your cholesterol:
1. Start with warm lemon water
You should start your day by drinking a glass of warm lemon water. Lemons contain pectin fiber, which can help lower cholesterol levels. Additionally, the vitamin C in lemon water can promote heart health by reducing inflammation.
2. Sip green tea
Skip your morning coffee and replace it with green tea. According to one study, green tea contains catechins and additional antioxidants that help lower LDL and total cholesterol levels.
3. Eat a heart-healthy breakfast
Choose a breakfast that is high in soluble fiber, such as oatmeal topped with berries or a slice of whole-wheat bread with avocado. Soluble fiber helps lower low-density lipoprotein (LDL) cholesterol by slowing its absorption into the bloodstream.
4. Plant Sterols
Add a plant sterol or stanol supplement to your breakfast. Plant-based sterols and stanols disrupt the body’s absorption of cholesterol from food sources. Consuming 2 grams of these compounds per day can lower LDL cholesterol levels by about 10%.
5. Consume Omega-3 Fatty Acids
Don’t forget to add a source of omega-3 fatty acids to your breakfast, such as flaxseeds, chia seeds, or walnuts. In addition to lowering triglyceride levels, omega-3s may reduce the risk of heart disease.
6. Practice mindful eating
Never rush through your meal. Take the time to enjoy your breakfast and eat mindfully. This is because eating slowly and paying attention to hunger cues can prevent overeating and promote better cholesterol management.
7. Get moving
Engage in physical activity soon after waking up. Regular exercise and minimizing sedentary habits help control weight, which in turn helps lower LDL cholesterol levels. In addition, exercise contributes to higher HDL cholesterol, lower triglycerides, improved heart health, and lower high blood pressure.
8. Practice stress reduction techniques
Incorporate stress reduction techniques into your morning routine, such as meditation, deep breathing exercises, or journaling. Chronic stress can increase cholesterol levels, so finding ways to manage stress is essential for heart health.
9. Limit Sugary Foods
Consuming sugary breakfast foods like pastries, sweetened cereals, and flavored yogurts is a no-no. High sugar intake can lead to weight gain and negatively affect cholesterol levels.
