High blood pressure, high cholesterol

Of course, here is the paraphrased version of the article, separated into seven paragraphs and under 250 words.

For individuals managing high blood pressure or cholesterol, establishing healthy morning routines is crucial for heart health. Certain common habits can inadvertently increase the risk of heart-related problems and should be avoided.

Drinking very strong coffee or smoking immediately after waking can be particularly harmful. These actions can cause a rapid increase in heart rate, constrict blood vessels, and potentially elevate the risk of a stroke.

A safer approach is to opt for milder coffee blends and to eliminate morning smoking altogether. This simple change helps prevent unnecessary strain on the cardiovascular system first thing in the day.

Breakfast choices also play a significant role. Greasy, fried foods like fatty noodles or oily bread can raise levels of LDL (“bad”) cholesterol and contribute to arterial hardening.

Instead, a heart-healthy breakfast should include options like oatmeal, whole-grain bread, boiled eggs, and vegetables. These foods provide sustained energy without negatively impacting cholesterol.

Engaging in intense exercise or stressful tasks right after waking can also be risky, as blood pressure naturally peaks in the morning. A gentler start is recommended.

Beginning the day with light stretching, a slow walk, or deep breathing exercises allows the body to warm up safely and helps manage blood pressure levels.

Conversely, some habits are highly beneficial. Drinking a glass of warm water upon waking aids hydration and supports healthy circulation.

Furthermore, consuming antioxidant-rich foods like greens, nuts, and berries, combined with gentle morning movement, can significantly contribute to maintaining stable blood pressure and cholesterol throughout the day.