How a person spends the first hour or two of the morning can determine heart health, according to analysis. The reason lies in the circadian rhythm, the body's internal clock. In the morning, nervous system hormones shift and the sympathetic nervous system becomes active, raising blood pressure. When this rhythm is disrupted, the cardiovascular system comes under strain. Studies have also reported that between 6 a.m. and noon, the risk of myocardial infarction rises by 40%, the risk of stroke by 49%, and the risk of heart disease-related death by 29%. Here are morning habits that protect the heart.
According to the medical community Thursday, Dr. Sanjay Bhojraj, an American cardiologist, said he does not add sugar to his morning coffee. When sugar intake increases on an empty stomach, absorption speeds up, causing blood sugar to spike sharply. Adding refined carbohydrates such as white bread to sugared coffee makes the increase even larger. Sustained high blood sugar puts strain on the pancreatic beta cells that produce insulin, and the blood becomes sticky, damaging blood vessel walls. When inflammatory responses narrow the blood vessels, the supply of oxygen and nutrients is blocked, and heart function also declines.
Processed meats such as bacon, sausage, and ham, which frequently appear on breakfast menus, were also pointed out as contributors to cardiovascular disease. This is because of their high saturated fat and sodium content. Saturated fat raises LDL cholesterol levels and hardens blood vessels, while sodium increases blood volume and raises blood pressure. Polycyclic aromatic hydrocarbons produced during processing cause oxidative stress and systemic inflammation, reducing the function of vascular endothelial cells. An analysis of data from about 1.2 million people by Harvard University researchers found that consuming 50 grams of processed meat per day raised the risk of coronary heart disease by up to 42%. Dr. Bhojraj recommended eating skinless chicken, fish, legumes, and nuts in the morning instead of processed meat. His reasoning is that they maintain a feeling of fullness while also benefiting heart health.
Energy drinks, which are easy to reach for in the morning to relieve fatigue, were also cited as items to avoid. "Energy drinks can raise heart rate and blood pressure, and in some people they can trigger arrhythmias," Dr. Bhojraj said. "Since the morning is a time when the body is being activated to start the day, consumption should be restrained." In a study published in the journal Nutrition Reviews involving healthy adults, systolic blood pressure rose by an average of 4.71 mmHg 60 to 80 minutes after consumption, and diastolic blood pressure rose by 4.51 mmHg after 120 minutes. In a Cleveland Clinic study analyzing 1,597 participants with an average age of 22.6, heart rate increased in 60.9% after consumption, and increases in systolic and diastolic blood pressure were observed in 53.8% and 61.5%, respectively. Both studies confirmed that energy drinks raise heart rate and blood pressure immediately after consumption.
