Cultivate these healthy morning habits to keep cholesterol levels in check

Eating fatty food, sedentary lifestyle, lack of proper exercise, smoking and drinking alcohol can increase cholesterol to dangerous levels. High cholesterol is a ‘silent killer’ that can increase the risk of heart disease. So, it is better to start your day with some good habits that can augur well for your health. People with high cholesterol levels should kick off their day with healthy practices that will help to reduce the wax-like substance in the blood. Let’s take a lowdown on how cholesterol levels could be controlled with good morning habits.
Healthy breakfast
A nutritious breakfast in the morning will reduce cholesterol levels. It is good to have oatmeal with fresh fruit juice, toasted broccoli and whole grains as they all are packed with soluble fibre that can shrink the levels of LDL or bad cholesterol. A daily intake of 5 to 10 grams of soluble fibre can reduce cholesterol levels by 5 per cent, according to a report published in the Journal of American Medical Association.

Orange juice
A glass of fresh orange juice can do a world of good. The high flavonoid content in oranges can taper bad cholesterol levels. A study published in the American Journal of Clinical Nutrition states that an intake of 750ml of orange juice daily for four weeks will result in a considerable dip in LDL cholesterol.
Walking
Daily exercise in the morning will increase HDL or good cholesterol and reduce LDL or bad cholesterol in the blood. Make it a point to walk every day in the morning. Work out, mildly or rigorously, every day for at least 30 minutes. Regular aerobic exercise will spike good cholesterol levels by 5 per cent, according to a study published in the American Journal of Cardiology.

Green tea
Green tea is a storehouse of antioxidants called catechins that can prune bad cholesterol levels. Kick off your day with a cup of piping hot green tea instead of coffee. The Journal of the American Dietetic Association published a report vouching for the fact that regular consumption of green tea can bring down LDL cholesterol levels.

Flax seeds for breakfast
Flax seeds are packed with omega-3 fatty acids and fibre that can control cholesterol levels. You can have cereals mixed with flax seeds in the morning. A study in Nutrition Journal states that cholesterol levels will dip if 30 grams of flax seeds are consumed continuously for three months.
Meditation
The stress level will come down with regular meditation sessions in the morning, and this will also help in cutting down bad cholesterol levels in the body. Sit peacefully for 10 minutes by just concentrating on your breathing. Practising Mindfulness Meditation can help to control bad cholesterol, says a study published in Psychosomatic Medicine journal.

Almond (Badam)
Almond, which contains monosaturated fat, can increase the levels of good cholesterol and decrease the levels of bad cholesterol. Start your day with a fistful of almonds in the morning. The cholesterol levels will come down drastically with regular consumption of almonds, says a study in the American Journal of Clinical Nutrition.
Olive oil
If olive oil is used for cooking instead of vegetable oil and butter, the cholesterol level will stabilize healthily. The monosaturated fat in olive oil will increase good cholesterol levels in the blood. A report in Circulation Journal states that food with olive oil can spike good cholesterol in the body.

Walnut
The bad cholesterol will get a beating if walnuts are included in your breakfast menu. The omega-3 fatty acids in walnuts can reduce the levels of bad cholesterol. A study in Nutrition Journal says that walnuts can regularize cholesterol levels and maintain the health of the heart.
However, one should keep an eye on cholesterol levels. If the cholesterol increases indiscriminately, the chances of heart attacks and strokes are very high. Cholesterol, which is a waxy substance, sticks to the walls of the blood vessels and slowly but surely blocks the flow of blood resulting in heart failures and strokes. Cholesterol can be controlled through healthy eating habits, regular exercise and if needed, meditation.