Morning routines play a vital role for people with high blood pressure and cholesterol. Certain common habits can silently raise the risk of heart attack, stroke, and artery damage.One major mistake is drinking strong coffee or smoking right after waking up. As the article warns, “High-caffeine coffee spikes heart rate and blood pressure,” while smoking “constricts blood vessels and increases stroke risk.” People with these conditions should choose weaker coffee or quit smoking entirely.

Unhealthy breakfasts also contribute to problems. Fried or oily foods like “fried bread, fatty noodles, or oily sticky rice” raise LDL, or “bad cholesterol,” and harden arteries. Healthier choices include oatmeal, whole wheat bread, boiled eggs, vegetables, and fruits with low sugar.Starting the day with intense exercise or stress can also be harmful. Since “blood pressure is naturally higher in the morning,” sudden exertion can trigger cardiovascular issues. Experts recommend gentle stretching, deep breathing, or slow walking before any vigorous activity.

Some habits, however, protect the heart. Drinking “a glass of warm water upon waking” helps thin the blood, remove toxins, and support the liver and kidneys. Breakfasts rich in antioxidants—like green vegetables, fruits, green tea, walnuts, flaxseeds, and oats—keep blood vessels healthy and lower bad cholesterol. Combined with light morning exercise, these practices help stabilize blood pressure and promote a calm, healthy start to the day.

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