For people with high blood pressure or high cholesterol, the mornings are one of the most important parts of the day. The reason why is that when we wake up, the body goes through a natural “morning surge,” where blood pressure and heart rate rise to prepare us for the day. Several studies have shown that this early-morning increase is linked to a higher risk of heart attacks and strokes, which is why healthy morning habits matter so much for heart health.

The first choices you make, like what you drink, what you eat, and how quickly you rush into stress, can affect your arteries and cholesterol levels over time. Simple mistakes, like skipping water, drinking too much caffeine on an empty stomach, eating salty foods, or starting the day in a hurry, can quietly add strain to your heart.

The good news is that even small changes in your morning routine can help lower these risks. Also, there are certain things you need to avoid.

So, below are three morning habits to avoid if you suffer from high blood pressure or high cholesterol.

1. Having strong coffee or smoking right after waking up

Strong coffee, especially one high in caffeine, can make the heart beat faster and temporarily raise blood pressure. Research has shown that caffeine can cause an instant rise in both systolic and diastolic blood pressure, with people at risk for hypertension being more sensitive to these effects. Caffeine can also slightly thicken the blood by causing mild dehydration and briefly reducing blood flow to the heart.

Cigarettes are even more dangerous. Nicotine causes the blood vessels to tighten, which leads to sudden spikes in blood pressure. Studies confirm that nicotine-induced vasoconstriction reduces coronary blood flow and contributes to vascular damage, significantly raising the risk of stroke and heart attack.

2. Eating fried, greasy foods for breakfast

Greasy or deep-fried foods such as crispy breads, sticky rice treats, and fatty noodles can make your blood fat levels rise immediately after a meal. Foods high in saturated fat or trans-fat are especially harmful because they raise LDL, the “bad” cholesterol, and add to the hardening of the arteries. Research shows that saturated fats increase LDL-cholesterol, while trans-fats not only raise LDL but also lower HDL, the “good” cholesterol.

3. Starting the morning with intense exercise or stress

When the body switches from nighttime rest to activity in the morning, blood pressure is a bit higher, so if you start your day with heavy exercise, intense lifting, or emotional stress, like arguing or worrying, you put extra strain on your heart and blood vessels which can raise the risk of stroke. Several studies have found that an exaggerated morning blood pressure surge is linked to a higher risk of stroke in people with hypertension, even when their overall daily blood pressure is controlled.

So, instead of practicing these harmful habits turn to morning habits that can help your body stay healthy and blood vessels clear such as drinking warm water, having breakfast with foods rich in antioxidants including green vegetables, fresh fruits, green tea, walnuts, and flaxseeds, and practicing deep breathing, stretching, or walking slowly.