That headline means people with high blood pressure and/or high cholesterol should be careful about certain morning routines that can work against heart health. The exact “3 habits” in the original article aren’t shown, but medically, the important points are:
1. Starting the morning with a very salty breakfast
Foods such as processed meats, salty breads, instant foods, packaged snacks, and heavily salted breakfast dishes can add substantial sodium. Too much sodium can increase blood pressure, and the American Heart Association recommends no more than 2,300 mg sodium/day, with an ideal limit of 1,500 mg for most adults with high blood pressure.
For high cholesterol, also watch foods high in saturated fat, because dietary saturated fat can raise blood cholesterol.
Better choice: vegetables, fruit, whole grains, beans, nuts, low-fat dairy, and other minimally processed foods.
2. Drinking a lot of caffeine immediately
Caffeine can cause a temporary rise in blood pressure and heart rate.
This doesn’t mean everyone with high blood pressure must completely stop drinking coffee. However, if caffeine noticeably raises your BP, or your hypertension is uncontrolled, it’s worth discussing your caffeine intake with your healthcare professional.
If you’re checking your blood pressure in the morning, don’t drink caffeine, exercise, or smoke within 30 minutes before the measurement, because these can affect the reading.
3. Remaining inactive all morning
Regular physical activity helps control blood pressure, weight and stress. The AHA recommends at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week.
You don’t necessarily need an intense workout first thing in the morning. A comfortable walk or other moderate activity can be a useful way to start the day, especially if you’re currently inactive. If you have cardiovascular disease or another medical condition, check with your healthcare professional before starting a new exercise program
