Three morning habits that can raise blood pressure and cholesterol

For anyone living with high blood pressure or elevated cholesterol, experts say early-day habits can quietly shape long-term heart risks in ways that often go unnoticed.

Health researchers note that the body undergoes a natural “morning surge” shortly after waking, a rise in heart rate and blood pressure that helps prepare the body for daytime activity.

For people with hypertension or high LDL cholesterol, this surge can be a vulnerable period.

Hidden early-morning strain

Cardiologists warn that high blood pressure rarely produces symptoms even when damage is already underway.

That makes routine monitoring, and understanding the factors that influence it, an important part of prevention.

LDL cholesterol — often called “bad” cholesterol — plays a central role in cardiovascular disease, which claims an American life roughly every half minute, according to public health statistics.

Choices made at breakfast time can alter blood pressure, cholesterol behaviour and inflammatory responses throughout the day.

Caffeine and cigarettes

While coffee does not directly cause heart disease, very strong or highly caffeinated brews can temporarily increase heart rate and blood pressure, particularly in people sensitive to caffeine.

Physicians advise moderation for those with hypertension or underlying heart conditions.

Smoking remains one of the most damaging habits for cardiovascular health.

Nicotine constricts blood vessels, triggers sharp spikes in blood pressure and reduces blood flow to the heart.

Medical organisations note that benefits begin quickly after quitting: heart rate and blood pressure start to normalise within minutes, circulation improves within months and the risk of heart disease drops dramatically within a year.

Heavy, fried breakfasts

Dietitians warn that fried or fatty breakfast foods can cause a rapid surge in blood fats shortly after eating.

Meals high in saturated or trans fats raise LDL cholesterol, while trans fats can also lower HDL — the “good” cholesterol that helps clear fatty buildup from arteries.

Many popular breakfast items, including processed meats and baked goods, also carry high sodium levels.

“High sodium intake causes fluid retention, raises blood pressure and increases the risk of heart failure,” cardiologist Robert Segel, M.D., has explained in clinical guidance.

Sudden stress or strenuous exercise

Early mornings are not always the ideal moment for intense workouts or stressful conversations.

The transition from sleep to wakefulness naturally stresses the cardiovascular system, and research from Uppsala University has shown that high-intensity exercise after poor sleep can raise troponin levels.

Other studies have linked exaggerated morning blood pressure surges to a higher stroke risk, even in people whose blood pressure is otherwise controlled.

Healthier ways to start the day

Heart specialists recommend gentle transitions into the morning:

• rehydrate with warm water
• choose antioxidant-rich foods such as fresh fruits, leafy greens, walnuts or flaxseeds
• opt for calming activity — stretching, breathing exercises or a relaxed walk

Moderate, regular exercise can raise HDL cholesterol and support blood pressure stability.

Clinicians typically suggest at least 30 minutes of moderate activity five days a week — or shorter sessions of more vigorous exercise several times weekly — after consulting with a healthcare provider.

Sources: Clinical guidance from cardiologists; public health data on cardiovascular disease; Uppsala University research

This article is made and published by Camilla Jessen, who may have used AI in the preparation