Most of us start our mornings on autopilot — reaching for tea or coffee, rushing to check emails, or skipping breakfast altogether. But health experts warn that these seemingly harmless habits might be
silently increasing your risk of a heart attack, especially during the first few hours after waking up.
California-based cardiologist Dr. Sanjay Bhojraj explains that the risk of heart attacks peaks between 7 am and 11 am, with a smaller spike in the early evening. The reason? Your body undergoes several changes the moment you wake up. Stress hormone (cortisol) levels rise, blood pressure shoots up, and platelets become stickier — all of which make the heart work harder and increase the likelihood of clot formation. Add sudden stress or exertion, and the danger multiplies.
Morning Habits That Could Be Harming Your Heart
Dr. Bhojraj points out that certain routines can put extra strain on your cardiovascular system:
- Drinking tea or coffee on an empty stomach without hydrating first
- Skipping morning medications, especially for blood pressure or heart conditions
- Jumping straight into emails or work the moment you wake up
- Rushing through the morning without giving your body time to adjust
These habits, when combined with the body’s natural morning stress response, can elevate the risk of heart attacks or sudden cardiac events.
Simple Morning Changes To Protect Your Heart
The good news is that a few small adjustments can make a big difference:
- Start with water before caffeine to rehydrate after a night’s sleep
- Take prescribed medications on time, particularly for chronic conditions
- Have a light, protein-rich breakfast to maintain steady energy levels
- Incorporate 10-15 minutes of light exercise like stretching, walking, or yoga to reduce stress on the heart
Why This Matters
According to the World Health Organization (WHO), cardiovascular diseases claimed 19.8 million lives in 2022, with 85% of deaths caused by heart attacks and strokes. These numbers underscore why managing heart health is not optional — it is essential.
Lifestyle changes such as quitting smoking, eating a balanced diet, exercising regularly, and monitoring risk factors like blood pressure and cholesterol can go a long way in prevention.
Your morning routine sets the tone for the day — and your heart. By following expert advice and making simple adjustments, you can start your day on a heart-healthy note and significantly lower your risk in the long run.
