Cholesterol is a waxy fat found in the blood that is needed to build cells. But if cholesterol levels are too high, it can be harmful to the body.
According to the World Health Organization (WHO), high cholesterol is believed to be responsible for 2.6 million deaths worldwide. High cholesterol increases the risk of heart disease and stroke. Therefore, controlling cholesterol levels is very important.
While medication can help, small lifestyle adjustments, 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 the 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 yet effective way to start the 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 longer. Soluble fiber binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream.
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, because 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 your 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. Do yoga or stretching exercises
Gentle yoga or stretching exercises can help reduce stress, a prominent factor in increasing cholesterol.
Poses like cobra (bhujangasana) or bridge (setu Bandhasana) stimulate circulation and support cardiovascular 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 will not only give your body a gentle energy boost but also protect your heart health.
7. Don't eat 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.
