Here are three things doctors and nutritionists recommend you do in the morning to control blood lipids, according to the health news website Eating Well.
Take deep breaths for 5-10 minutes.
Stress can cause the hormones cortisol and adrenaline to stimulate the liver to produce more VLDL – a type of “bad” cholesterol that the liver produces and releases into the bloodstream – while also increasing triglycerides.
Dr. Nathaniel E. Lebowitz, a renowned American cardiologist, recommends dedicating 5-10 minutes each morning to mindfulness, meditation, or deep breathing. This habit helps regulate the nervous system and reduce stress before the pressures of the day begin.
Start your day with foods rich in soluble fiber, such as oatmeal, chia seeds, and berries, to help control blood lipid levels.
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Eat a fiber-rich breakfast.
Dr. Lebowitz states that starting the day with foods rich in soluble fiber, such as oatmeal, chia seeds, and berries, is one of the most studied nutritional approaches to help control blood lipids. The soluble fiber in oatmeal can bind to bile acids containing cholesterol in the digestive tract, helping the body eliminate it through stool. This forces the liver to use additional cholesterol from the blood to create new bile acids. Adding 5 grams of soluble fiber daily can help reduce "bad" cholesterol by an average of more than 5 mg/dL.
To keep you feeling full for longer at breakfast and limit snacking, Dr. Kevin Kheder, an American interventional cardiologist, recommends combining fruit, nuts, and protein sources like plain yogurt.
Nutrition expert Melissa Hooper, based in the US, also recommends prioritizing foods like oats, barley, beans, apples, and citrus fruits to help control cholesterol. At the same time, saturated fats should be limited and replaced with sources of unsaturated fats, which are more beneficial for cardiovascular health.
20-minute brisk walk
Just 20 minutes of moderate-intensity exercise in the morning can improve blood lipid levels. Aerobic exercises such as brisk walking, jogging, and swimming help reduce bad cholesterol and eliminate triglycerides more effectively.
Dr. Lebowitz says: Brisk walking, cycling, or swimming early in the day is great for cardiovascular health. These activities help activate metabolism, boost brain function, and improve the body's ability to remove fat from the blood throughout the day.