The Common Morning Habit Cardiologists Are Begging You to Never, Ever Do

Ashley Broadwater
·5-min read

I don’t know about you, but my first thought when I wake up to my alarm isn’t “How can I keep my heart healthy today?” Instead, it’s an internal groan, the urge to fall asleep until my next alarm blares and/or anxiety about the many items on my to-do list.

With that said, heart health is undoubtedly important, and how you start your morning matters. Plus, some fairly “normal” habits can do more (or less) for your heart than you may realize.

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“Morning habits set the tone for the entire day,” says Dr. Sam Setareh, MD, MS, FACC, the director of clinical cardiology at Beverly Hills Cardiovascular.

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Related: ‘I’m a Cardiologist—This Is the One Thing I Always Do as Soon as I Wake Up in the Morning’

Ahead, he and other cardiologists speak to the specific, main habit they urge people to avoid in the morning.

The Common Morning Habit to Never Do, According to Cardiologists

Almost 25 percent of Americans do this: skip breakfast.

“Skipping breakfast can be harmful,” says Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at Vital Solution, an Ingenovis Health company.

Dr. Setareh explains this habit can contribute to metabolic imbalances, leading to a higher risk of weight gain, diabetes and cardiovascular issues over time.

Research backs up the benefits of eating breakfast, too. “Studies show that eating breakfast daily can promote heart health and reduce the risk of cardiovascular disease,” says Dr. Chinedu (ChiChi) Madu, MD, a cardiologist at Virginia Health who specializes in non-invasive cardiology.

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Related: The World’s Oldest People Eat This Breakfast Every Day

The statistic he shares is what really stands out, though: “Skipping breakfast can increase the risk of death from cardiovascular disease up to 87 percent.” Dang.

The Best Breakfasts to Try, According to Cardiologists

Of note, coffee doesn’t count as breakfast. “One common habit to avoid is starting the day with a strong stimulant, such as drinking a large cup of coffee, on an empty stomach,” Dr. Setareh adds.

That could lead to a spike in adrenaline that increases heart rate and blood pressure, he explains, especially in people prone to anxiety, hypertension or arrhythmias.

Rather, Dr. Serwer encourages starting your day with a meal that’s high in protein, and has complex carbs and healthy fats, saying this can “help stabilize your blood sugar and avoid cravings throughout the day.”

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Some examples of breakfasts Dr. Setareh shares are oatmeal and berries or avocado toast with eggs. Other heart-healthy foods include oranges, green tea and even dark chocolate.

Additionally, Dr. Madu encourages eating breakfast early in the day. “Studies show that eating breakfast before 8 a.m. can help your body’s circadian rhythms, which regulate your metabolism, physiology and behavior,” he says. “Eating late can throw off your circadian rhythms and increase your risk of heart attack and stroke.”

Related: ‘I’m a Cardiologist—Here’s the Exact Time I Eat Breakfast Every Morning’

Other Common Morning Habits to Avoid For Heart Health

To make your heart extra happy, avoid these common habits, too, cardiologists say:

Waking up too late

This one is easier said than done, and sleeping in on the weekend can help lower heart disease risk. With that said, the problem is that waking up late means you need to rush, causing stress.

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“When we are rushed and under increased stress, the level of cortisol can skyrocket,” Dr. Serwer says. “This puts undue strain on the heart and increases the risk of heart attack and stroke.”

Immediately checking your phone

As tempting as it is to check up on the latest celebrity news or clock your Instagram likes, turning straight to your phone when you wake up isn’t doing your heart any favors.

“Diving into stressful emails or news first thing can trigger a stress response, elevating cortisol levels and potentially straining the heart,” Dr. Setareh says.

Sitting for a prolonged period

Again, tempting—and unhelpful. “Whether scrolling on a device or working at a desk, prolonged inactivity can lead to poor circulation and increase the risk of cardiovascular complications over time,” Dr. Setareh says.

Instead, why not try “exercise snacking,” or breaking your workout into a bunch of mini workouts throughout the day? This could look like climbing the stairs at work every couple of hours, for example, or even scheduling dance parties in your home office.

5 Heart-Healthy Practices to Do in the Morning

On the opposite end of the spectrum, here are habits that doctors do want you to implement in the morning for heart health:

  • Set a schedule that gives you plenty of time in the morning to eat a solid breakfast and get ready

  • Plan your breakfast ahead of time, incorporating protein and fiber

  • Drink plenty of water to replenish fluids, which supports circulation and cardiovascular function

  • Incorporate light exercise, stretching or yoga if possible—or 3.4 minutes of intense physical activity can cut women’s heart disease risk in half, a study says—to improve circulation, lower blood pressure and boost heart health

  • Meditate, or practice deep breathing and gratitude, for five minutes to lower stress hormones and promote heart health

“Small, intentional choices can make a big difference in maintaining a healthy heart,” Dr. Setareh concludes. “Consistency is key—what you do every day has a cumulative impact on your long-term heart health.”

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Related: The Nightly Habit Cardiologists Are Begging You to Never, Ever Do

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