Several factors negatively impact cholesterol levels (Source: Freepik)

Cholesterol management is key to maintaining a healthy heart, and adopting the right habits in the morning can make a significant difference.

Whether it's what you eat, how you move, or even how you start your day mentally, these small but effective changes can help improve your cholesterol levels over time.

If high cholesterol levels are a concern, incorporating specific morning routines into your daily life can provide lasting benefits. Here's what Dr Prateek Chaudhary, senior consultant, Interventional Cardiology at Asian Hospital, suggests you should do.

Six morning habits that can help reduce cholesterol levels effectively

According to Dr Chaudhary the following morning habits can potentially help reduce cholesterol levels:

Morning Walk: A brisk walk for at least 30 minutes, 5 out of 7 days, is highly beneficial for reducing cholesterol levels, improving obesity, and ensuring a more active day. In regions with heavy morning pollution or winter smog, it's advised to postpone your walk by a few hours.

Reduce Saturated Fats: Avoid foods high in like red meat and full-fat dairy during breakfast. These foods can increase your total cholesterol levels.

Eliminate Trans Fats: Trans fats found in cakes, cookies, and processed foods should be eliminated from your morning routine, as they negatively impact cholesterol levels.

Increase Soluble Fibre: Add foods rich in soluble fibre such as oatmeal, kidney beans, chia seeds, and fruits to your breakfast. These help in managing cholesterol levels.

Nuts for Healthy Fats: Incorporate almonds, walnuts, or into your morning routine. These nuts are rich in omega-3 fatty acids, which help improve HDL (good cholesterol) levels.

Start with Lukewarm Water: Begin your day with a glass of lukewarm water, possibly with lemon, to kick-start your metabolism, hydrate your body, and promote heart health.

He asserts, while adopting these morning habits can significantly support cholesterol management, it is essential to consult healthcare professionals for personalised advice and to monitor your heart health regularly.

 Starting the day with sugary cereals can raise triglycerides and lower good cholesterol levels, negatively impacting heart health. (Source: Freepik)

How important is timing when it comes to these morning activities for cholesterol management?

Dr Chaudhary states, "Morning timing plays a crucial role in cholesterol management because how you start your day sets the tone for the rest of it. Exercising in the morning improves your metabolism, increases energy levels, and ensures a more active day. Additionally, air quality is usually better in the morning, providing added benefits to those who work out at that time."

However, he adds that in areas with high pollution or in winter when smog is prevalent, it's advisable "to delay outdoor activities until the air quality improves, especially for individuals with heart, lung, or diabetes issues."

Common morning mistakes people make that could unintentionally raise their cholesterol levels

Here are some common mistakes Dr Chaudhary suggests people avoid:

Consuming Sugary Cereals: Starting the day with sugary cereals can raise triglycerides and lower good cholesterol levels, negatively impacting heart health.

Drinking Processed Juices: Ready-made juices, often high in sugar and low in fibre, should be avoided in favor of whole fruits, which offer more nutritional benefits.

Avoiding Full-Fat Dairy: Full-fat dairy should be replaced with leaner options to help reduce cholesterol levels.

Eating Cakes and Pastries: High-sugar and trans-fat-laden pastries should be avoided as they raise cholesterol levels and harm heart health.

Consuming Processed Meats: Processed meatscontain high amounts of sodium and can negatively affect both blood pressure and cholesterol, making them detrimental to heart health.