Cholesterol, a waxy substance in your blood, is essential for building cells, but too much of it can be harmful. As per WHO, raised cholesterol is estimated to cause 2.6 million deaths (4.5% of total). High cholesterol increases the risk of heart disease and stroke, making it important to keep it in check. While medications can help, making small adjustments to your lifestyle—starting with your morning habits—can naturally lower cholesterol. Here’s how you can start your day to support better heart health.
Poll
Which Morning Habit Do You Find Harder to Make Time For?
Start your day with warm lemon water
A tall glass of ice-cold lemon water with a pinch of black salt, set against a backdrop of lush greenery.
Drinking warm water with a squeeze of fresh lemon on an empty stomach can help cleanse your system and improve lipid metabolism. Lemon contains vitamin C and antioxidants, which may reduce bad cholesterol (LDL) and prevent plaque buildup in arteries. It’s a simple yet refreshing way to begin your day.
Fiber-rich breakfast
Include foods high in soluble fiber, such as oats, chia seeds, or fruits like apples and bananas, in your breakfast. Soluble fiber binds to cholesterol in your digestive system, preventing it from being absorbed into your bloodstream. This habit not only helps lower LDL but also keeps you feeling full longer.
Add a handful of nuts to your morning routine
Snack on a small portion of almonds, walnuts, or flaxseeds in the morning. These nuts are rich in omega-3 fatty acids and unsaturated fats that improve HDL (good cholesterol) levels while lowering LDL. Remember to stick to a handful, as nuts are calorie-dense.
Quick morning walk
A brisk 20–30-minute walk every morning can significantly impact your cholesterol levels. Regular physical activity boosts good cholesterol and helps reduce triglycerides. Morning walks also improve circulation and set a positive tone for the rest of your day.
Morning yoga or stretching
Gentle yoga poses or stretches can reduce stress—a known factor that contributes to high cholesterol levels. Poses like the Cobra (Bhujangasana) or the Bridge (Setu Bandhasana) stimulate circulation and support cardiovascular health. Even 10–15 minutes can make a difference.
Switch to green tea instead of coffee
If you’re a coffee drinker, try replacing it with green tea. Green tea is packed with catechins, antioxidants that help lower LDL cholesterol. Drinking a cup of green tea in the morning can give you a gentle energy boost while protecting your heart.
No sugary foods in the morning
Ditch sugary cereals, pastries, and sweetened beverages for breakfast. Excess sugar can raise triglycerides and lower good cholesterol levels. Go for natural sweeteners like honey or fresh fruit to satisfy your sweet tooth without compromising your health.
Source Homevior.in
