Cardiologist Reveals Early Morning Habits to Avoid to Protect Heart Health
Protecting our heart health requires more than just keeping an eye on blood pressure and cholesterol numbers. It's a full lifestyle commitment structured by the daily habits we engage in. And since research shows heart attacks are more likely to occur in the morning than at night, it gives us a pretty compelling reason to look closer at how we start the day.
If you've followed a structured morning routine for years, you're already ahead of the curve. But many folks fall victim to jumping headfirst into their day as soon as they open their eyes. Habits like grabbing your phone immediately, checking emails in bed, doom-scrolling social media, smoking, or jumping into a high-intensity workout can all work against you in those first waking moments, according to Ahmad Abdul-Karim, MD, FHRS, a heart and vascular electrophysiologist at UChicago Medicine AdventHealth.
"Starting the day with immediate digital stimulation can trigger a stress response and raise blood pressure," he explains. "Such behaviors activate the sympathetic nervous system, increase stress hormone levels, and can cause exaggerated morning blood pressure."
After waking, your body already goes through a natural surge in blood pressure, heart rate, and cortisol as it shifts out of its resting state. Adding in more stress during this window only further amplifies those effects, placing extra strain on the cardiovascular system when it's already more vulnerable.
"The first 30 minutes after waking set the tone for your day," Abdul-Karim explains. "A calm, structured start not only supports better cardiovascular stability throughout the day, but also nurtures a sense of wholeness. It aligns your body, mind, and spirit so you feel centered and ready to take on what's ahead."
Rather than chaotically jumping into your day, Abdul-Karm suggests easing in: hydrate with one to two cups of water, perform low-impact exercises like light stretching or a 10-to-15-minute walk, and eat a healthy, high-fiber breakfast.
Related: Cardiologists Warn to Never, Ever Make These Common Mistakes Before Going To Sleep
This story was originally published by Men's Journal on May 1, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 1, 2026 at 10:54 AM.