Eat breakfast with good fats and soluble fiber, take 10 minutes to relax after waking up to help stabilize blood pressure, reduce bad cholesterol.

High cholesterol is a risk factor for heart disease and stroke. This condition does not have any specific symptoms. However, a healthy diet and lifestyle can help control cholesterol levels.

1. Eat breakfast with plant-based dishes

Plant-based foods such as fruits, vegetables, whole grains, beans, nuts, etc. help reduce bad cholesterol. This dish also contains many antioxidants, vitamins and minerals. Plant sterols and stanols are found in many plant foods, helping to prevent cholesterol absorption in the intestines. Sources rich in these nutrients include canola oil, olive oil, rye, avocado.

2. Add fiber

Fiber in plant-based foods helps regulate the body's use of sugar, helping to prevent the absorption of some dietary fats, which affect cholesterol levels. Soluble fiber binds to cholesterol particles in the digestive system, removing them from the body before they enter the bloodstream. Oats help lower cholesterol thanks to beta-glucan fiber. Eating 3 grams of beta-glucan per day can reduce the risk of coronary heart disease.

In addition to oats, chia seeds, ground flaxseeds, and barley are high in soluble fiber, which is easy to incorporate into a variety of foods. Other good choices include beans, sweet potatoes, oranges, avocados, apples, and pears.

3. Provide heart-healthy fats

A diet high in animal foods such as beef, chicken, pork, seafood, eggs, and milk increases cholesterol. Replace breakfast foods high in saturated fat like bacon, sausage, cream cheese, and butter with heart-healthy unsaturated fats. Monounsaturated fats from almond butter and peanut butter can also lower bad cholesterol and increase good cholesterol.

4. Exercise

Starting the day with a healthy breakfast isn't the only thing you can do to lower your cholesterol. Exercise also has a positive effect on cholesterol levels, helping to protect heart health. The US Centers for Disease Control and Prevention (CDC) recommends that everyone should get at least 150 minutes of moderate exercise per week, about 20-25 minutes each morning.

5. Take 10 minutes to relax

Continuous stress is bad for heart health because it increases heart rate and blood pressure. This condition can also cause the body to release stress hormones like cortisol and adrenaline, which can easily increase cholesterol levels. After waking up, everyone should take about 10 minutes to calm their mind. Practice deep breathing, meditate, write a diary, do yoga or sip a cup of tea... to provide positive energy for the new day.