For individuals dealing with high blood pressure or elevated cholesterol, mornings are crucial to the day. This is because upon waking, our bodies experience a natural “morning surge,” causing an increase in blood pressure and heart rate to get us ready for the day ahead. Numerous studies indicate that this early-morning spike is associated with a greater risk of heart attacks and strokes, highlighting the importance of maintaining healthy morning habits for heart health.
The initial decisions you make, such as your choice of beverage, breakfast, and how quickly you dive into stress, can influence your arteries and cholesterol levels over time. Simple oversights, like neglecting to hydrate, consuming excessive caffeine on an empty stomach, opting for salty foods, or rushing through the morning, can gradually put extra pressure on your heart.
Fortunately, even minor adjustments to your morning routine can significantly reduce these risks. Additionally, there are specific things you should steer clear of.
Here are three morning habits you should steer clear of if you have high blood pressure or high cholesterol.
1. Drinking strong coffee or smoking immediately after waking up
Strong coffee, particularly those rich in caffeine, can accelerate the heart rate and temporarily elevate blood pressure. Studies indicate that caffeine can trigger an immediate increase in both systolic and diastolic blood pressure, with individuals prone to hypertension being more susceptible to these effects. Additionally, caffeine may slightly thicken the blood by inducing mild dehydration and momentarily decreasing blood flow to the heart.
Cigarettes pose an even greater risk. Nicotine constricts blood vessels, resulting in sudden increases in blood pressure. Research shows that nicotine-induced vasoconstriction diminishes coronary blood flow and leads to vascular damage, significantly heightening the chances of stroke and heart attack.
2. Consuming fried, oily foods in the morning
Oily or deep-fried items like crunchy breads, sweet rice snacks, and rich noodles can cause an immediate spike in your blood fat levels after eating. Foods that are rich in saturated or trans fats are particularly detrimental as they elevate LDL, known as the ‘bad’ cholesterol, and contribute to artery hardening. Studies indicate that saturated fats boost LDL-cholesterol, whereas trans-fats not only increase LDL but also decrease HDL, the ‘good’ cholesterol.
3. Kicking off the morning with vigorous exercise or stress
When the body transitions from restful sleep to active engagement in the morning, blood pressure tends to be slightly elevated. Therefore, if you begin your day with strenuous workouts, heavy lifting, or emotional stressors such as arguments or anxiety, you may place additional stress on your heart and blood vessels, potentially increasing the risk of a stroke. Research has shown that an exaggerated spike in morning blood pressure is associated with a greater risk of stroke in individuals with hypertension, even if their overall daily blood pressure levels are managed.
Instead of continuing with these detrimental habits, consider adopting morning routines that promote your health and keep your blood vessels clear. This can include drinking warm water, enjoying a breakfast filled with antioxidant-rich foods like green vegetables, fresh fruits, green tea, walnuts, and flaxseeds, as well as engaging in deep breathing, stretching, or taking a leisurely walk.
*Disclaimer: This information is intended for informational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always reach out to your physician or healthcare provider if you have any questions regarding your health or medications. Never ignore professional advice based on this information.
