What are the morning habits that help lower cholesterol?

To achieve healthy cholesterol levels and reduce the risk of cardiovascular disease, changing habits is a fundamental pillar of medical treatment.

To achieve this goal, one of the proposals is to focus on morning actions this will have a positive impact. Here are some key recommendations.

Exercise

The 2018 Cholesterol Clinical Practice Guideline, citing the Better with Health website, recommends doing aerobic physical activity three or four times a week. Each of these sessions should last approximately 40 minutes and, if possible, include more intense practice.

Drink water with lemon

It can be taken on an empty stomach. The advantage, according to research conducted in Holland, is that it contains a special substance that has the desired effect. It also contains vitamin C and B6, potassium, fibre, magnesium and protein.

Incorporate fiber-rich foods into breakfast

As stated in the Better with Health note, this type of option reduces the intestinal absorption of cholesterol and contributes to its reduction. Cereals, fruits and wholemeal breads are excellent options for achieving this goal. The added benefit is that they provide satiety.

Prefer green tea

Thanks to the presence of phenols and catechins – two important antioxidants – this type of tea would be essential for reducing total cholesterol.

Moderate portion sizes

Even though the importance of a hearty breakfast is preached, it is important to regulate the quantities of food. One reason is that, according to the website Better with Health, there is an association between high cholesterol and the abdominal obesity.

Other habits that help regulate cholesterol

In addition to the routines mentioned to start the day, it is essential to also take these attentions into account.

• Eat fish twice a week.

• Season with less salt and more spices.

• Cool down.

• Smoking prohibited.

• Reduce alcohol consumption.

• Take the indicated medication.

It is also worth clarifying that perseverance is the key to achieving the desired changes. In any case, it is always good to remember that these suggestions are indicative and do not replace professional advice.