8 cardiologist-approved morning habits that will keep your heart healthy

Your heart is most vulnerable in the morning when blood pressure and stress hormones tend to peak.  A calm, stable, start sets the tone for a healthier day, keeping your heart rhythm and blood flow in balance. Simple habits like staying hydrated, avoiding rushing, and eating a light, balanced breakfast can help protect your heart.

According to Dr Sameer Vankar, Consultant Interventional Cardiologist, Medicover Hospitals, Navi Mumbai, many people don’t realise that the heart is most vulnerable in the early hours of the day. “Spikes in blood pressure, dehydration, or even emotional stress during those first few moments can influence heart rhythm and cardiovascular risk.” he says.

Dr Vankar shares 8 everyday morning habits that could affect your heart health, for better or worse:

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Health risks of drinking tea on empty stomach: That morning cup of chai or coffee might be comforting, but too much caffeine early on can elevate blood pressure. “Limit it to one cup, and never on an empty stomach (Image: Pexels)

• Don’t jump out of bed

If you always wake up with a jolt, stop the habit right away. That sudden rush can spike blood pressure. “Give yourself a minute. Sit up slowly, stretch, and take a few deep breaths before standing. This helps regulate your heart rate and prevents dizziness,” says Dr Vankar.

• Never skip breakfast

A missed breakfast means low blood sugar, hunger pangs, and overeating later. “This pattern is harsh on your metabolism and stresses the heart,” he adds. Choose something easy to digest, like oats, fruits, or a boiled egg.

• Mind the caffeine

That morning cup of chai or coffee might be comforting, but too much caffeine early on can elevate blood pressure. “Limit it to one cup, and never on an empty stomach,” warns Dr Vankar.

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• Hydrate your heart

You may not feel thirsty, but after 7–8 hours of sleep, your body is dehydrated. “Start with a glass or two of water before tea or coffee,” he suggests. Water keeps blood viscosity low and eases the heart’s workload.

• Avoid morning rush

If you leave everything including checking emails, scrolling news, or prepping breakfast, for the morning, it may cause a sudden stress surge and can trigger anxiety. “Mental tension in the morning reflects directly in your pulse and BP,” says Dr Vankar.

• Make the movement

You may feel groggy and lazy in the morning. But in order to set the tone right, for the day ahead, start your day with some  action. “Just 30 minutes of light walking or yoga does wonders. It boosts circulation, lowers resting heart rate, and stabilises mood,” he explains. Morning workouts also help you feel more energetic all day.

• Eat a healthy breakfast

High-salt snacks, fried foods, and leftover pizza, are a big no-no.  “Always avoid salty, oily breakfast as it can cause morning hypertension. Try having poha, fruits, sprouts, or upma instead,” recommends Dr Vankar.

• Don’t skip medicines

If you’re on heart medication, always stick to the time table. “Missing morning doses can reduce the drug’s effectiveness. It so important to keep your pills in sight or set reminders,” he adds.