For those dealing with high blood pressure and elevated cholesterol, the wrong morning habits can quietly raise the risk of stroke, heart attack, and hardened arteries.

If you struggle with both conditions, make sure to avoid these three behaviors:

1. Drinking strong coffee or smoking right after waking up

A cup of strong, highly caffeinated coffee can speed up the heartbeat, spike blood pressure, and make the blood thicker.

Cigarettes contain nicotine, which tightens blood vessels and causes sudden jumps in blood pressure — a dangerous combination that can trigger strokes.

People with high blood pressure and high cholesterol should only drink mild, low-caffeine coffee (if they drink it at all) and completely stay away from smoking.

2. Eating fried or greasy foods for breakfast

Breakfast items like fried bread, deep-fried sticky rice, or fatty beef noodles can push blood lipids up right after eating.

Saturated fats and trans fats raise LDL cholesterol — the “bad” kind — and contribute to arterial stiffness.

Healthier choices include oats, whole-grain bread, boiled eggs, vegetables, and low-sugar fruits.

3. Exercising intensely or stressing your body too early

When you wake up, your blood pressure is naturally higher than usual. Jumping straight into heavy workouts, weightlifting, or early-morning stress (arguing, worrying, rushing) can increase the risk of a stroke.

Start your morning gently: breathe deeply, stretch, walk slowly, and only increase activity once your body is ready.

3 Morning Habits That Help Stabilize Blood Pressure and Lower Cholesterol

Just as harmful routines can worsen these conditions, a few simple morning practices can help keep your blood vessels clear and your body balanced:

1. Drink a glass of warm water first thing

Warm water helps thin the blood, flush out toxins, and ease the workload on the liver and kidneys — a simple way to wake up the body after hours of rest.

2. Choose a breakfast rich in antioxidants

Antioxidants protect blood vessel walls, help prevent atherosclerosis, and lower bad cholesterol.

You can find them in leafy greens, fresh fruits, green tea, walnuts, flaxseeds, and oats.

Many people also add natural supplements like Omega-3 krill oil or Glutathione, since they contain strong antioxidants that support heart health and help reduce blood fat.

3. Stay relaxed and move gently

Spend 5–10 minutes doing deep-breathing exercises, stretching, or taking a slow walk around the house to encourage healthy blood flow.

Keeping yourself calm from the moment you wake up can help prevent sudden changes in blood pressure throughout the day.