Bruce Abrahamse

Bruce Abrahamse

February 5, 2025

Cardiologist Recommend Six morning Habits to Lower Cholesterol

If you have high cholesterol levels, your risk of developing heart disease and stroke significantly increases. Therefore, if you want to support your heart health, you should seriously consider making some lifestyle changes. We have put together a list of six morning habits that will effectively lower your cholesterol. What better way to start your day than with your health in mind – your body will surely thank you for it!

Start Each Day with Soluble Fiber

a bowl of oatmeal and blueberries
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Eating breakfasts that are full of soluble fiber is among the best ways to lower your cholesterol levels. This is because soluble fiber binds with the particles in cholesterol, aiding in removing the cholesterol before it has a chance to enter the bloodstream. You can significantly reduce LDL (bad) cholesterol over time by consuming breakfasts containing flaxseeds, oatmeal, chia seeds, spinach, and berries. Eating a breakfast full of soluble fiber supports heart health and reduces cravings, keeping you feeling full for longer. 

Rather Drink Green Tea Instead of A Cup of Coffee

green tea
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Another change in habit that will benefit your heart is switching from drinking coffee to a cup of green tea. Green tea is full of antioxidants called catechins. These antioxidants help bolster arterial function and lower LDL levels. Due to its cafestol content, coffee has the potential to actually increase cholesterol. Green tea, however, offers a boost of caffeine without the effects associated with drinking coffee. Drinking a cup of green tea in the morning provides several health benefits, such as improving circulation, reducing inflammation, and supporting heart health. 

Exercise in the Morning

woman jogging on road surrounded by trees
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There are several morning exercises that you can engage in that will help manage your cholesterol. These include a yoga session, a light jog, or even a brisk walk. Exercising regularly simultaneously lowers LDL (bad) cholesterol while increasing HDL (good) cholesterol. Even just walking for 30 minutes in the morning has been shown to be associated with several health benefits. Morning exercises can help burn excess fat, and enhance metabolic function, in addition to reducing inflammation. Exercising outside will also boost your vitamin D levels. 

Consuming Healthy Fats For Breakfast

avocado
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While many people stay away from anything considered “fat”, there are actually fats that are good for you. These healthy fats can be found in foods such as nuts, avocados, seeds, and olive oil. These fats can actually improve your cholesterol levels by reducing LDL oxidation and increasing HDL cholesterol. Including these healthy fats in your breakfast provides your body with essential nutrients that help protect you against developing heart disease. You can change your daily habits for the better by replacing processed spreads with natural butter derived from nuts.  

Read More: High Dementia Risk Associated With ‘Good Cholesterol,’ Research Says

Drink Warm Lemon Water

warm lemon tea
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Consuming a warm glass of lemon water in the morning won’t directly lower your cholesterol levels significantly. However, the vitamin C in the lemons can help contribute to the reduction of LDL cholesterol. This is because Vitamin C contains antioxidants that can assist in preventing cholesterol oxidation. Cholesterol oxidation contributes to the build-up of plaque in the arteries. Drinking warm lemon water also helps maintain liver function, which plays an important part in regulating your cholesterol levels. 

Consume Less Processed Foods and Sugar

cereal
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Unhealthy fats and sugars are often hidden in many different breakfast options. These include pastries, processed cereals, and even sweetened yogurt. Consuming these dangerous ingredients can cause blood sugar level spikes and an increase in LDL cholesterol. It is far better to rather pick unprocessed whole foods such as fresh fruit, whole grains, eggs, and other foods rich in protein. Start making it a habit to read the labels carefully and only choose those without added sugar and unhealthy fats.

The Bottom Line on Cholesterol and Morning Habits

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The truth is that lowering your cholesterol doesn’t have to be too complicated. By incorporating these six morning habits, you can easily improve your cholesterol levels, increasing the good cholesterol and decreasing the bad cholesterol. Whether it is starting your morning with exercise, eating fiber-rich breakfasts, or swapping coffee for green tea, these small changes in habits can have a large impact on your overall health. Make these changes a daily habit and it won’t be long before you start reaping all the benefits! 

Read More: Common Fruit is Actually a ‘Superfood’ That Will Help Lower Cholesterol