Cholesterol is an essential fat for the body, involved in cell structure and hormone production. However, an imbalance in this level, especially high LDL cholesterol or low HDL cholesterol, increases the risk of atherosclerosis and cardiovascular disease. Adopting healthy morning habits can contribute to cholesterol control.

Drink a glass of water after waking up

According to Times of India, after a night's sleep, the body experiences hours without hydration. Drinking water in the morning helps rehydrate, supports metabolic activities, aids in cholesterol control, and promotes alertness upon waking.

Individuals should prioritize plain water over sugary drinks like soft drinks, milk tea, or energy drinks. Limiting added sugar can help manage overall diet and metabolic health.

A diet rich in fiber and healthy fats supports cholesterol balance. Photo: Tam Anh General Hospital

Make time for physical activity

Brisk walking, cycling, or jogging in the morning boosts physical activity from the start of the day. Regular physical activity supports weight management and improves blood fat levels, thus maintaining cholesterol at appropriate levels.

Sedentary individuals can begin with 10-15 minutes of walking, gradually increasing the duration. The long-term goal is to maintain at least 150 minutes of moderate-intensity physical activity each week, combined with suitable muscle-strengthening exercises.

A balanced breakfast, prioritizing fiber

A nutritious breakfast should provide protein, carbohydrates, healthy fats, fiber, vitamins, and minerals. Soluble fiber from oats, legumes, and fruits can reduce cholesterol absorption in the intestines, helping lower LDL cholesterol. Unsaturated fats from avocados and nuts, used instead of processed meats, are beneficial for heart health. According to Eating Well, you should limit fried foods, butter, fatty creams, or foods rich in saturated fats.

Take prescribed medication

Individuals with high cholesterol must adhere to treatment guidelines to maintain stable levels and reduce the risk of cardiovascular disease. Medications should be used at the correct dose and duration as instructed, as arbitrarily skipping doses or changing usage can diminish treatment effectiveness. If experiencing any unusual symptoms or wishing to discontinue medication, patients should consult their doctor instead of making independent decisions.

Le Nguyen (Compiled)