High cholesterol can increase your risk of heart disease and stroke, yet it often goes undetected until a blood test reveals it. Despite the lack of noticeable symptoms, nearly 25 million adults in America are living with high cholesterol. The good news is that there are simple changes to your diet and lifestyle that can help manage high cholesterol. What better time to implement these changes than in the morning when you first wake up? We spoke to experts in heart health to gather their top morning tips for keeping cholesterol levels in check. Here’s what they advised:
1. Begin with Plant-Based Foods
Experts unanimously recommend starting your day with plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in cholesterol-lowering fiber, antioxidants, vitamins, and minerals, and are naturally low in saturated fat. Plant sterols and stanols found in many plant foods can also help block cholesterol absorption in the intestines. Including avocados in your breakfast can provide additional benefits. A fiber-rich, plant-based breakfast can help stabilize blood sugar levels, which in turn can impact cholesterol levels positively.
2. Incorporate Soluble Fiber
Adding soluble fiber to your breakfast is an effective way to lower LDL cholesterol. Soluble fiber binds to cholesterol particles in the digestive system, preventing them from entering the bloodstream. Oats are an excellent source of soluble fiber, particularly beta-glucan, which is known for its cholesterol-lowering properties. Consuming 3 grams of beta-glucan daily may reduce the risk of coronary heart disease. If oats are not your preference, you can opt for chia seeds, ground flaxseed, barley, legumes, sweet potatoes, peas, oranges, avocados, apples, or pears.
3. Opt for Heart-Healthy Fats
Diets high in animal products can raise cholesterol levels. Instead, focus on incorporating heart-healthy fats into your meals. Choose sources of fats like vegetable, canola, and olive oils, as well as whole grains such as corn, rye, barley, and wheat. This swap can help manage your cholesterol levels more effectively.
To have a positive impact on your cholesterol levels, consider replacing saturated fat-rich breakfast items such as bacon, sausage, cream cheese, and butter with heart-healthy unsaturated fats. Nutrition experts suggest incorporating monounsaturated fats from sources like avocados, almond butter, and peanut butter into your diet to help lower LDL cholesterol and raise HDL cholesterol. If you enjoy eggs for breakfast, you can still include them in a heart-healthy meal plan by cooking them in oils high in unsaturated fats, such as safflower, grapeseed, or olive oil.
In addition to starting your day with a nutritious breakfast, engaging in physical activity can also benefit your cholesterol levels and overall heart health. Studies have shown that regular exercise can lower LDL cholesterol and triglycerides while increasing HDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week, which can be broken down into shorter sessions for convenience. If you need guidance on getting active, consider following a walking plan designed to help lower cholesterol levels.
Managing stress is another important aspect of heart health, as chronic stress can impact heart rate, blood pressure, and cholesterol levels. Taking just 10 minutes in the morning to practice mindfulness techniques like deep breathing, meditation, or yoga can help reduce stress and promote overall well-being. Combining mindfulness practice with outdoor exercise can provide a dual benefit of lowering cholesterol and stress levels simultaneously.
Incorporating these simple yet effective habits into your morning routine can lead to long-term improvements in cholesterol and heart health. By starting your day with light exercise, a plant-based breakfast rich in soluble fiber and unsaturated fats, and a few minutes of mindfulness, you can support your heart health and overall well-being.
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