7 morning habits that easily increase cholesterol

People with high blood cholesterol should avoid habits such as skipping breakfast, eating low fiber, high sugar, and processed meat, to keep the index at a stable level.

High cholesterol often has no specific symptoms, often detected when testing blood lipid index. However, this condition, if not controlled, can increase the risk of heart disease and stroke.

High cholesterol can be genetic, but can also stem from unhealthy lifestyle choices such as smoking, heavy drinking, unhealthy eating and lack of exercise.

Lifestyle changes, especially diet, are important to lower cholesterol naturally. People with the condition should avoid the following unhealthy breakfast habits.

skip breakfast

One of the mistakes that people with high cholesterol can make is skipping breakfast. This habit not only causes mid-morning cravings but also increases cholesterol levels. Eating breakfast kick-starts metabolism, helps regulate blood sugar levels, and prevents overeating at subsequent meals.

A balanced breakfast includes fiber (oats), lean protein (fatty fish, skinless chicken) and healthy fats (avocados, nuts) to keep your body energized.

Don't eat fiber

Incorporating fiber-rich foods like whole grains, fruits, and vegetables can lower cholesterol levels because fiber slows the absorption of cholesterol in the blood. Oatmeal, whole grains, and fresh fruit are good choices to increase fiber intake at the first meal of the day.

Eat too much processed meat

Popular breakfast options like bacon and sausage are often high in saturated fat and cholesterol. Consuming too much of these processed meats contributes to high cholesterol. Instead, choose healthy foods like lean proteins (eggs, poultry) or plant proteins (beans, soy) that are good for your heart.

Eating too much processed meat like bacon and sausages for breakfast can increase cholesterol. Photo: Freepik

Skip the healthy fats

Limiting bad fats like saturated and trans fats helps control cholesterol levels. Healthy fats like unsaturated fats are good for the heart and are found in avocados, fatty fish (salmon, sardines), nuts and olive oil.

Avoiding fat completely can lead to a lack of nutrients needed for metabolism. Eat a moderate amount of healthy fats at breakfast.

Eat a lot of sugar

Many breakfast cereals, pastries, and flavored yogurts contain a lot of added sugar, which contributes to high cholesterol levels and other heart problems. People with diabetes should choose sugar-free alternatives, using natural sweeteners such as honey and fresh fruit to add flavor without affecting the heart.

No portion control

Some healthy foods, especially high-calorie foods, can lead to weight gain and potentially high cholesterol if eaten in excess. Control your portions to ensure your breakfast provides the nutrients you need but not too much.

Forget to drink water

Not drinking water in the morning causes dehydration, affecting metabolism and energy levels. Choose water or herbal tea instead of sugary, high-calorie drinks to stay hydrated and stabilize cholesterol levels.

Bao Bao (According to Eat This Not That, Times of India )

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