7 small changes in the morning to help lower blood fat naturally

Cholesterol is essential for building cells, but too much cholesterol can be harmful. According to the WHO, high cholesterol is estimated to cause 2.6 million deaths (4.5% of all deaths). High cholesterol increases the risk of heart disease and stroke, so controlling cholesterol is important.

While medication can help, lifestyle changes, starting with your morning routine (like what you eat, what you drink, how you exercise, and how you manage stress), can help lower your cholesterol naturally. Here's how you can start your day to support better heart health.

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High cholesterol usually does not cause any symptoms (Illustration: Times of India).

Start your day with a warm glass of lemon water

According to the Times of India , drinking warm water with a little fresh lemon on an empty stomach can help cleanse the body and improve lipid metabolism. Lemon contains vitamin C and antioxidants, which can reduce bad cholesterol and prevent plaque buildup in the arteries. This is a simple yet refreshing way to start the day.

High fiber breakfast

Add foods rich in soluble fiber, such as oats, chia seeds, or fruits like apples and bananas to your breakfast. Soluble fiber binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream. This habit not only helps lower bad cholesterol but also keeps you fuller for longer.

Eat a handful of nuts

Try snacking on a small portion of almonds, walnuts, or flaxseeds in the morning. These nuts are rich in omega-3 fatty acids and unsaturated fats, which help improve good cholesterol while lowering bad cholesterol. Just remember to eat a small handful, as nuts are high in calories.

Fast walking

A brisk 20-30 minute walk every morning can have a significant impact on your cholesterol levels. Regular physical activity increases good cholesterol and helps lower triglycerides. Morning walks also improve blood circulation and set a positive mood for the rest of the day.

Do yoga or stretch

Gentle yoga or stretching can reduce stress, a known contributor to high cholesterol levels. Poses like cobra or bridge stimulate blood circulation and support heart health. Just 10-15 minutes can make a difference.

Switch to green tea instead of coffee

If you are a coffee drinker, try replacing it with green tea. Green tea is rich in catechins, antioxidants that help lower bad cholesterol. Drinking a cup of green tea in the morning can provide a gentle energy boost while protecting your heart.

Don't eat sweets in the morning

Skip the cereals, pastries, and sugary drinks at breakfast. Excess sugar can raise triglycerides and lower good cholesterol. Swap in honey or fresh fruit to satisfy your sweet tooth without sacrificing your health.

According to Healthline , if your bad cholesterol is too high or your good cholesterol is too low, fatty deposits build up in your blood vessels. These deposits make it difficult for blood to flow through your arteries. This can cause problems throughout your body, especially in your heart and brain.

High cholesterol usually doesn't cause any symptoms. In most cases, it only causes medical emergencies like a heart attack or stroke.

These conditions often don't occur until high cholesterol leads to plaque buildup in your arteries. Plaque can narrow your arteries so less blood can pass through. Plaque buildup changes the structure of your artery lining. This can lead to serious complications.

A blood test is the only way to know if your cholesterol is too high. Ask your doctor to do a cholesterol test after you turn 20. Then, have it checked again in four to six years.

Your doctor may also recommend that you check your cholesterol more often if you have a family history of high cholesterol or if you have high blood pressure, are overweight, etc.

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