Source :NEWS18 NEWS
Last Updated:January 16, 2025, 15:33 IST
Although too much cholesterol can have major negative effects on health, it is necessary for the synthesis of hormones and the health of cells.
These heart-healthy morning routines can help you start the day off right.
The body needs the waxy molecule known as cholesterol to make hormones and cells. There are two kinds of cholesterol: one is high-density lipoprotein (HDL), and the other is low-density lipoprotein (LDL). However, having too much cholesterol is not at all favourable to the body. The high cholesterol levels in the body significantly raise the risk of numerous ailments like heart disease, atherosclerosis, obesity, diabetes, and so on. Their growth in the body entirely depends on your daily routine, eating habits, and lifestyle.
While medications can help to lower cholesterol levels, modifying your lifestyle and daily food can naturally lower cholesterol content. Here are eight changes to add to your everyday morning routine to naturally lower cholesterol levels:
related stories
- Start your day with warm lemon water: On an empty stomach, drink lukewarm water with a squeeze of fresh lemon. This simple yet refreshing way to begin your day can help cleanse your system and improve lipid metabolism. Lemon is rich in vitamin C and antioxidants, which may lower bad cholesterol (LDL) and prevent plaque build-up in arteries.
- Fiber-rich breakfast: Another thing to start for naturally lowering the cholesterol level is including foods high in soluble fiber. Add soluble fiber rich foods like oats, kidney beans, Brussels sprouts, chia seeds, or fruits like apples and bananas to your breakfast, as it reduces the absorption of cholesterol into your bloodstream. This habit not only helps lower the bad cholesterol (LDL) but also keeps you feeling full for longer.
- Add a handful of nuts: You can snack on a small portion of almonds, flaxseeds, or walnuts in the morning. Rich in omega-3 fatty acids and unsaturated fats, these nuts improve HDL (good cholesterol) levels while lowering LDL. But remember to consume only a handful, as nuts are calorie-dense.
- Quick morning walks: Just 20–30 minutes of brisk walking every morning can significantly impact your cholesterol levels. Regular walks boost good cholesterol and help reduce triglycerides. It also improves circulation and sets a positive tone for the entire day.
- Morning yoga or stretching: If you stay physically active and exercise daily, you will naturally reduce excessive cholesterol. Hence, it is critical to exercise regularly for at least 10–15 minutes by performing some gentle yoga poses or stretches. Include poses like the Cobra (Bhujangasana) or the Bridge (Setu Bandhasana) as it stimulates circulation and supports cardiovascular health.
- Switch to green tea instead of coffee: Coffee lovers should try replacing their piping cup of coffee with green tea. Green tea is packed with catechins and other antioxidants that help lower LDL cholesterol levels. Drinking a cup of green tea in the morning can give you a gentle energy boost while also protecting your heart. But don’t drink green tea alone, eat a slice of a digestive biscuit or a cookie with it.
- No sugary foods in the morning: Avoid eating sugary food such as cereals, pastries, and sweetened beverages for breakfast. This is because excess sugar can raise triglycerides and lower good cholesterol levels. Instead opt for natural sweeteners like honey or fresh fruit to satisfy your sweet tooth without compromising on your health.
- Quit smoking: Smoking frequently is extremely hazardous to your lungs and can also increase HDL cholesterol levels. Within 20 minutes of quitting smoking, the blood pressure and heart rate recover from the cigarette-induced spike. In three months, the blood circulation and lung function begin to improve, and the risk of heart disease gets half that of a smoker within a year of quitting.
SOURCE : NEWS 18
