Morning Habits That Would Bring Down Cholesterol Levels Within A Month

Are you suffering from high cholesterol levels? The doctors would blame it on your lifestyle and diet which can lead to high cholesterol in the blood, which if not checked well in time can cause serious heart conditions. So, it is important to follow some morning rituals, that can help you keep fit, healthy, and cholesterol-free. Read on to know what these are.
ways to reduce cholesterol

If not controlled well in time, cholesterol can lead to heart diseases, including heart attack, which can be fatal

Those who suffer from high blood pressure and cholesterol levels need to be extra careful of their diet and lifestyle in general. According to experts, if not controlled well in time, it can lead to heart diseases, including heart attack, which can be fatal.
And so, taking care of your diet would start with a nutritious breakfast that can give you the required nutrition which helps balance your cholesterol levels. Nutritionists can devise plans for you to indulge in foods that are packed with fibre, such as oatmeal topped with fresh fruit or whole-grain toast with broccoli, which reduces LDL cholesterol levels. According to studies, eating just 5-10 grams of soluble fibre daily can help lower LDL cholesterol by about 5 per cent.
However, apart from what you eat in the morning, there are various activities that you can combine with your diet to help you feel good in the long run. A few of these healthy morning habits that you need to start today include:

Morning walk

Exercising in the morning is considered the best physical activity as it not only makes you energetic for the entire day but also tones your body and keeps cholesterol levels balanced. Go for at least a 5km walk either outdoors or on a treadmill thrice a week. For the next two days, you must aim for 30 minutes of moderate-intensity exercise and one day of rest. Studies say regular aerobic exercise increases HDL cholesterol by up to 5 per cent.

Green tea

Green tea is packed with antioxidants that help boost your immunity levels and lower LDL cholesterol levels. Experts recommend starting your mornings with a cup of green tea instead of milk or coffee, as green tea helps block cholesterol absorption in your intestines, increases LDL receptor activity in the liver, and significantly reduces blood levels of harmful LDL (bad) cholesterol.

Meditate

Practicing mindful meditation in the morning helps reduce stress levels significantly. According to doctors, reduced stress leads to less vessel damage and a healthier diet. Studies say meditation also helps lower cholesterol levels by about 14 mg/dL.
A CDC survey of people with high cholesterol found that regular meditation can reduce the risk of high cholesterol by 35 per cent.

Eat some walnuts

It is important to add walnuts to your morning routine as they lower cholesterol levels significantly. It is packed with omega-3 fatty acids, which can help reduce LDL cholesterol levels. Studies say those who consume walnuts daily reduce their LDL cholesterol levels by an average of 4.3 milligrams per deciliter (mg/dl) and their total cholesterol by an average of 8.5 mg/dl.

Eat a teaspoon of flax seeds

Flax seeds are loaded with fibre and omega-3 fatty acids - both of which lower cholesterol levels significantly. You can either sprinkle ground flaxseeds on your cereal in the morning or just simply have a teaspoon. Experts say the forms of fibre found in flaxseed help improve digestion by helping your intestines process waste more effectively and absorb cholesterol before it makes it to your bloodstream. Flaxseeds also ease constipation and help control blood sugar levels.
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