And remember, quitting smoking has almost immediate benefits: within 20 minutes your blood pressure and heart rate start to normalize, within three months your circulation and lung function improve, and within a year your risk of heart disease is cut in half.
2. Greasy, fried foods for breakfast
That crispy fried breakfast might taste great, but it can send your blood fat levels skyrocketing right after your meal.
Breakfast foods like bacon, sausages, muffins and bagels can also be loaded with sodium.
“High sodium intake causes fluid retention, raises blood pressure and increases the risk of heart failure,” says cardiologist Robert Segel, M.D.
3. Jumping into intense exercise or stress
Your body is still adjusting from rest to wakefulness in the morning. Heavy lifting, high-intensity workouts, or starting your day with emotional stress like arguing or worrying can put extra strain on your heart and blood vessels.
A study from Uppsala University found that doing high-intensity exercise after a night of poor sleep can raise levels of the heart stress marker troponin.
Other research shows that exaggerated morning blood pressure surges are linked to a higher risk of stroke, even if your daily blood pressure is usually under control.
