We all have our morning routines and some of us have followed the same ones for decades, but if you know you have high blood pressure or high cholesterol, it might be time to take a hard look at how you start your day…

One person dies every 34 seconds

LDL, the “bad” cholesterol, is a major culprit behind cardiovascular disease, which claims an American life every 34 seconds.

If you want to fight it, the first step is knowing what you’re up against.

For example, mornings are more important for your heart than you might think, especially if you have high blood pressure or high cholesterol.

That’s because when you wake up, your body naturally goes through a “morning surge”, where your heart rate and blood pressure rise to get you ready for the day.

Studies show this spike is linked to a higher risk of heart attacks and strokes, which makes your morning routine a critical time to protect your heart.

The “morning surge”

The scary part? High blood pressure often shows no obvious symptoms, but it can still have life-threatening consequences if left unchecked. Regularly monitoring your blood pressure and learning about the risk factors is one of the smartest things you can do for your health.

Even simple morning choices, what you eat, what you drink, and how quickly you dive into stress, can quietly affect your arteries and cholesterol over time.

The good news: small adjustments in your morning habits can make a huge difference. Here are three habits to avoid if you want to protect your heart:

1. Strong coffee and smoking

A piping-hot cup of coffee might feel like the perfect wake-up, but if it’s very high in caffeine, it can temporarily spike your blood pressure and heart rate.

There’s no clear evidence that coffee directly causes heart disease, but some studies suggest that very high caffeine intake may increase the risk of heart problems in people with sensitive hearts or existing heart conditions.

Smoking is even worse. Nicotine tightens blood vessels, triggers sudden blood pressure spikes, and can reduce coronary blood flow, increasing the risk of heart attacks and strokes.

In other words, doing these things together in the morning can be tough on your heart, and studies back that up.

And remember, quitting smoking has almost immediate benefits: within 20 minutes your blood pressure and heart rate start to normalize, within three months your circulation and lung function improve, and within a year your risk of heart disease is cut in half.

2. Greasy, fried foods for breakfast

That crispy fried breakfast might taste great, but it can send your blood fat levels skyrocketing right after your meal.

Foods high in saturated or trans fats — like fried breads, fatty noodles, or sticky rice treats — raise LDL (“bad” cholesterol) and contribute to hardening of the arteries. Trans fats are particularly nasty because they also lower HDL (“good” cholesterol), making it harder for your body to stay healthy.

Breakfast foods like bacon, sausages, muffins and bagels can also be loaded with sodium.

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

3. Jumping into intense exercise or stress

Your body is still adjusting from rest to wakefulness in the morning. Heavy lifting, high-intensity workouts, or starting your day with emotional stress like arguing or worrying can put extra strain on your heart and blood vessels.

A study from Uppsala University found that doing high-intensity exercise after a night of poor sleep can raise levels of the heart stress marker troponin.

Other research shows that exaggerated morning blood pressure surges are linked to a higher risk of stroke, even if your daily blood pressure is usually under control.

Better morning habits for a healthy heart

Instead of these risky habits, try gentle, heart-friendly morning routines:

• Drink warm water to rehydrate.
• Eat breakfast with antioxidant-rich foods: green veggies, fresh fruit, green tea, walnuts, flaxseeds.
• Move slowly: stretching, deep breathing, or a calm morning walk can help regulate blood pressure.
• Moderate exercise can help boost your HDL, or “good,” cholesterol. With your doctor’s approval, aim for at least 30 minutes of moderate activity five days a week, or 20 minutes of more vigorous aerobic exercise three times a week.

These small tweaks can go a long way toward keeping your arteries clear, blood pressure stable, and heart safe.

Remember, your morning choices may set the tone for your heart all day long — and paying attention now could save your life.