If you have high blood pressure and high cholesterol, three morning habits are particularly worth avoiding:
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A salty, processed breakfast — Foods such as processed meats, salty breads, packaged breakfast foods and heavily salted meals can add a lot of sodium, which can raise blood pressure. Foods high in saturated fat can also worsen LDL (“bad”) cholesterol. CDC+1
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Smoking or using nicotine soon after waking — Nicotine can temporarily raise blood pressure, while smoking damages blood vessels and can negatively affect cholesterol levels. CDC+1
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Large amounts of caffeine, especially energy drinks — Caffeine can temporarily raise blood pressure, and the effect can be more significant in people who already have hypertension. The latest American Heart Association review says moderate coffee intake is generally safe for most adults, so you don’t necessarily need to eliminate coffee; avoid excessive caffeine and monitor how your BP responds. www.heart.org+1
A better morning routine
Try water + a fiber-rich breakfast such as oats, fruit, beans or whole grains, with little added salt and saturated fat. Regular physical activity also helps both blood pressure and cholesterol. CDC+1
If you’re taking blood-pressure or cholesterol medicine, don’t stop or change it based on morning readings without talking to your clinician.
