Cholesterol is a type of fat (lipid) with a waxy texture, existing in all cells of the body. This is an essential component that helps the body build cell membranes, produce hormones, vitamin D and substances necessary for digestion. Cholesterol is produced mainly by the liver and is also absorbed through daily foods, especially from animal products such as meat, eggs, and milk.
When blood cholesterol levels are too high, especially “bad” cholesterol, it can accumulate on the artery walls, forming atherosclerotic plaques and causing narrowing of the arteries. This increases the risk of cardiovascular disease, stroke and many other serious health problems.
There are three main types of cholesterol:
- LDL cholesterol (Bad Cholesterol): LDL is a type of cholesterol with low density, easily adheres to the artery walls and forms atherosclerotic plaques, causing blockage of blood flow. When LDL levels are high, the risk of heart attack, stroke and coronary artery disease increases significantly. Causes of high LDL are often related to a diet high in saturated fat, trans fat, lack of exercise, stress and being overweight.
- HDL Cholesterol (Good Cholesterol): HDL is a type of cholesterol with a high density, which plays a role in “cleaning” excess cholesterol from the blood and transporting it to the liver for removal. High HDL levels help reduce the risk of heart disease because it helps prevent plaque buildup in the arteries. HDL is enhanced by a healthy lifestyle such as regular exercise, eating a lot of unsaturated fats, and quitting smoking.
- Triglycerides: Triglycerides are another type of fat that circulates in the blood and often comes with cholesterol. When the body absorbs too many calories that are not used up, the excess calories are converted to triglycerides and stored in fat tissue.
High triglycerides combined with high LDL and low HDL are a “dangerous trio” that greatly increase the risk of heart disease and stroke.
Morning habits to help lower high cholesterol
While medications can help treat it, small lifestyle changes, starting with your morning routine, can help lower cholesterol naturally.
1. Start your day with warm lemon water
Drinking warm lemon water early in the morning, on an empty stomach, can help cleanse your body and improve lipid metabolism. Lemons contain vitamin C and antioxidants, which reduce bad cholesterol (LDL) and prevent plaque buildup in the arteries. This is a simple but effective way to start your day.
2. High-fiber breakfast
Adding foods rich in soluble fiber, such as oats, chia seeds or fruit to your breakfast, not only helps lower LDL but also keeps you fuller for longer. Soluble fiber binds to cholesterol in the digestive system, preventing cholesterol from being absorbed into the blood.
3. Add nuts to your morning routine
According to experts, eating a small portion of almonds, walnuts or flaxseeds in the morning is very good for the body. These nuts are rich in omega-3 fatty acids and unsaturated fats, which help increase good cholesterol (HDL) and reduce LDL. However, you should eat them in moderation, as nuts are quite high in calories.
4. Take a brisk walk in the morning
A brisk 20-30 minute walk every morning can have a significant impact on cholesterol levels. Regular exercise helps increase good cholesterol and reduce triglycerides (a type of fat in the blood). In addition, a morning walk also improves blood circulation and creates a positive mood for the whole day.
5. Practice yoga or stretching exercises
Gentle yoga movements or stretching exercises can help reduce stress, a prominent factor affecting increased cholesterol.
Poses like the cobra (bhujangasana) or the bridge (setu Bandhasana) stimulate blood circulation and support heart health. Just 10-15 minutes a day can make a difference.
6. Drink green tea
Green tea is rich in catechins, an antioxidant that can help lower bad cholesterol. Drinking a cup of green tea in the morning not only gives your body a gentle energy boost but also protects your heart health
7. Skip sugary foods in the morning
Excess sugar can increase triglycerides and decrease good cholesterol. So choose natural sweeteners like honey or fresh fruit to satisfy your sweet tooth without compromising your health
