9 morning habits that can bring down cholesterol levels within a month

Beginning your day with healthy behaviours can pave the way for improved health and well-being. If you want to naturally lower your cholesterol, including certain morning routines in your daily routine will help. Following are 9 scientifically proven morning practices that can help lower cholesterol levels in as little as a month.

Starting your day with a nutritious breakfast can help lower cholesterol levels. Go for foods rich in soluble fibre, such as oatmeal topped with fresh fruit or whole-grain toast with broccoli. Soluble fibre helps reduce LDL cholesterol levels. According to a study published in the Journal of the American Medical Association, consuming just 5 to 10 grams of soluble fibre per day can lower LDL cholesterol by about 5 per cent.

A glass of fresh orange juice in the morning can also help lower cholesterol levels. Oranges are rich in flavonoids, which have been shown to reduce LDL cholesterol levels. According to a study published in the American Journal of Clinical Nutrition, drinking 750 ml of orange juice daily for four weeks can significantly reduce LDL cholesterol levels.

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Morning exercise can help raise HDL cholesterol levels and lower LDL cholesterol levels. Take a short walk around your neighbourhood or go for a jog in the park. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. According to a study published in The American Journal of Cardiology, regular aerobic exercise can increase HDL cholesterol by up to 5 per cent.

Green tea is rich in antioxidants called catechins, which have been shown to lower LDL cholesterol levels. Start your morning with a cup of green tea instead of your usual coffee. According to a study published in the Journal of the American Dietetic Association, drinking green tea regularly can help reduce LDL cholesterol levels.

Flaxseeds are rich in omega-3 fatty acids and fibre, both of which can help lower cholesterol levels. Sprinkle ground flaxseeds on your cereal in the morning. According to a study published in the Journal of Nutrition, consuming 30 grams of ground flaxseeds daily for three months can significantly reduce LDL cholesterol levels.

Morning meditation can help reduce stress levels, which in turn can lower LDL cholesterol levels. Take 10 minutes to sit quietly and focus on your breath. According to a study published in Psychosomatic Medicine, practising mindfulness meditation can help lower LDL cholesterol levels.

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Almonds are rich in monounsaturated fats, which can help raise HDL cholesterol levels and lower LDL cholesterol levels. Enjoy a handful of almonds as a morning snack. According to a study published in The American Journal of Clinical Nutrition, adding almonds to your diet can help improve cholesterol levels.

Using olive oil instead of butter or vegetable oil in your morning cooking can help improve cholesterol levels. Olive oil is rich in monounsaturated fats, which can help raise HDL cholesterol levels. According to a study published in Circulation, a diet rich in olive oil can help increase HDL cholesterol levels.

Adding walnuts to your morning routine can also help lower cholesterol levels. Walnuts are rich in omega-3 fatty acids, which can help reduce LDL cholesterol levels. According to a study published in the Journal of Nutrition, adding walnuts to your diet can help improve cholesterol levels and reduce your risk of heart disease.

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Taking care of your cholesterol levels is super important because high cholesterol can increase your risk of heart disease and stroke. Cholesterol is a waxy substance found in your blood that can build up on the walls of your arteries, making it harder for blood to flow through. Over time, this buildup can lead to blockages and, ultimately, heart attacks or strokes. By keeping your cholesterol levels in check through a healthy diet, regular exercise, and, if necessary, medication, you can help protect your heart and keep your body running smoothly.