The early hours of the day have a bigger impact on health than many people realize, especially when it comes to cholesterol control. According to nutritionist Matthews Maistral, in this period between waking up and starting the routine, the body regulates hormones, awakens the metabolism and determines how to process fats over the next few hours.
Read also
-
Claudia Meirelles
The Nutri website lists 5 fruits that help “absorb” sugar from the blood
-
Claudia Meirelles
Four vegetables have the ability to help reduce fatty liver
-
Claudia Meirelles
An expert exposes the superfoods hidden in your fruit bowl: find out
In an interview with Claudia Meirelles columnThe specialist explains that the body is more sensitive to insulin in the morning – an essential mechanism for adjusting LDL, HDL and triglycerides. Therefore, small choices during this period have a direct impact on cardiovascular markers.
“When the morning starts out disorganized, with excess sugar, very fatty meals, or long periods without eating, your metabolism becomes disorganized, and these signs tend to worsen throughout the day,” Matthews says.
10 photos
Conditional closure.
1 out of 10
Cholesterol is a fatty compound necessary for the production of the structure of cell membranes and some hormones.
Sebastian Koletsky / Scientific Image Library / Getty Images 2 of 10
However, what we usually understand as cholesterol is actually the sum of different types: the famous HDL and LDL.
Getty Images 3 of 10
LDL, known as “bad” cholesterol, when in high levels, can form a plaque on the walls of your arteries, making it difficult or blocking the passage of blood.
Istock 4 out of 10
The higher your LDL levels, the greater your risk of cardiovascular disease, such as heart attack and stroke.
VSRao/https://pixabay.com5 out of 10
Although silent, some signs may indicate the problem
Unsplash 6 out of 10
They are: xanthomas (small balls of fat that appear on the skin), pain in the stomach, and pain in the fingers and toes.
Getty Images 7 out of 10
To control bad cholesterol, it is important to exercise, for example, for 30 minutes a day, three times a week.
iStock 8 out of 10
Eat plenty of soluble fiber, such as oatmeal and bran, which absorb excess cholesterol in the intestines and remove it from the body.
Tatiana Berkovich/istock9 of 10
Increase your intake of healthy fats found in extra virgin olive oil and foods rich in omega-3
iStock 10 out of 10
Increase your intake of drinks such as black tea and eggplant juice, which also help control cholesterol
Tatiana Berkovich/iStock
Habits that can control cholesterol first thing in the morning
According to Matthew Maestral, the best habit to start your day is to move your body. This can happen in different ways, such as light walking, functional exercises, active stretching, or short exercise between 6 a.m. and 10 a.m.
Walking benefits physical and mental health
“After physical activity, the ideal solution is to ensure a breakfast menu rich in soluble fiber, such as oatmeal, chia and fruits, as well as good sources of carbohydrates. This combination stabilizes blood sugar levels and prevents hunger spikes,” reveals Matthews Maestral.
On the other hand, the professional reiterates the necessity of removing foods rich in saturated fats from the morning menu, such as yellow cheese, bacon or butter, in an effort to prevent the body from facing overload in the first hours.
Eating yellow cheese in the morning can affect cholesterol
Drinking water as soon as you wake up and spending a few minutes outdoors also makes a big difference. “Natural light helps regulate circadian rhythm, affecting everything from mood to fat metabolism,” the clinical nutritionist asserts.
To learn more, follow Vida&Estilo’s profile on Instagram.
About The Author
