The Morning Habit That Could Be Harming Your Heart

Despite all the social media messaging to move into your day in a calm, well-fed and happy way, mornings can be busy and chaotic. But there is one important reason to take the time to start the day on a strong, healthy note: Some of your go-to morning habits could be affecting your heart health. Like your breakfast. If it’s high in hidden sodium, it could be slowly chipping away at your heart health, says cardiologist Robert Segel, M.D.

And we’re not just talking about salty bacon or sausages. Sodium is often hiding in many breakfast staples that don’t even taste salty, like bread, bagels, muffins, pastries and more.  Given that cardiovascular disease accounts for 1 in 3 deaths in the U.S., it’s worth stepping back and reevaluating what’s on your plate before you start your busy day. 

Read on to learn why a high-sodium breakfast can spell trouble for your heart, plus morning habits to keep your heart in top shape.

How a High-Sodium Breakfast May Be Harming Your Heart

Can Raise Blood Pressure

“High sodium intake causes fluid retention, raises blood pressure and increases the risk of heart failure,” says Segel. Sodium is so problematic that research has found that people who eat a high-sodium diet may be 19% more likely to develop cardiovascular disease than people who follow a low-sodium eating pattern. The reason? Excess sodium disrupts the function of the system that regulates your blood pressure (called the renin-angiotensin system) and makes your heart work harder to pump blood. 

Most of us typically consume more than 3,300 milligrams of sodium every day. The American Heart Association recommends slashing that number by more than half to 1,500 mg per day for optimal heart health.

May Be High in Saturated Fat

If processed breakfast meats, like bacon and sausage, are your go-to morning protein sources, you aren’t just getting lots of gratuitous sodium. These meats are also high in cholesterol-raising saturated fat, delivering a double whammy when it comes to heart health. One study even found that eating slightly more than 5 ounces of processed meat weekly may increase the risk of major cardiovascular disease by as much as 46%.

The good news is, there are plenty of less-processed breakfast staples that can give you the protein you need without all the sodium and saturated fat. Eggs, unsweetened yogurt and kefir, low-sodium cottage cheese and even tuna are all top choices. 

What about turkey bacon or chicken sausage? As healthy as these may sound, they still fall under the processed meat umbrella, so steer clear.

Linked to Type 2 Diabetes

People with diabetes have double the risk of heart disease thanks to chronically high blood sugar, which damages the blood vessels.  So, maintaining healthy blood sugar levels can protect your heart. 

Sugary breakfast treats, like doughnuts and pastries, aren’t the only foods to watch out for to reduce your diabetes risk. Research reveals that a high-sodium eating pattern can also be a culprit. For instance, one study found that people whose diets contained the most sodium were 80% more likely to develop diabetes than people who ate the least sodium.

Frequently Low in Fiber

Fiber is found in plant foods like fruits, vegetables, whole grains, legumes, nuts and seeds. While fiber is best known for keeping your digestive system regular, it also offers protection against heart disease and diabetes. Yet, most of us don’t come close to getting the roughly 28 grams we need per day. Catch is, there’s no fiber in bacon and sausage. And many breads, bagels and baked goods are also low in fiber, unless they’re made with lots of whole grains.

While all fiber is a win, soluble fiber is the one you want for better heart health. This type of fiber binds to cholesterol in your intestine, ferrying it out of your body through your stool. To work more cholesterol-lowering soluble fiber into your morning, think oatmeal and fruits, like apples, pears, bananas and oranges.

Morning Habits That Support Heart Health

Reducing the sodium in your breakfast is a great start for heart health. Now the question is: What do you eat (and do) instead? Here are a few totally doable habits to consider:

• Hydrate: Rather than having a coffee-first routine, Kiran Campbell, RDN, recommends starting your day with a glass of water. “Even mild dehydration can affect how hard your heart has to work,” she says. Getting H2O on board first helps support circulation, digestion and blood pressure regulation, she adds.
• Add in some fiber: “Fiber helps lower total and LDL (“bad”) cholesterol and supports digestive and heart health,” says Campbell. She suggests aiming for at least 5 grams of fiber at breakfast. You can hit this quota by prioritizing fruits, vegetables and whole grains, she says.
• Include high-quality protein: “[Protein] helps keep blood sugar stable, reduces cravings, supports muscle mass and improves satiety, making it easier to eat mindfully the rest of the day,” says Blair Persyn, M.S., RDN. She recommends starting your day with a breakfast that contains 20 to 30 grams of protein. 
• Avoid added sugars: Excess intake of added sugars also increases the risk of stroke, heart failure and atrial fibrillation, says Campbell. Whole fruits can be a nice source of natural sweetness at breakfast. If you drink coffee and tea, skip the sugar.
• Move your body: If you have the time, spending 10 to 15 minutes moving your body in the morning can help improve blood pressure and cholesterol levels and promote a healthy weight, says Campbell. That might be some yoga sun salutations, stretching or a walk outside. Bonus points if that walk happens after a meal, as it can also help lower blood sugar and improve digestion.
• Build in some quiet time: Rushing to get ready is a given in many of our morning routines. But Persyn recommends slowing down, even if it’s for just a moment. “Stress management is often overlooked when it comes to heart health, but it matters,” she says. “Even just 60 seconds of deep breathing or a moment of mindfulness before jumping into your day can make a meaningful difference.” 
• Seek out the sun: Morning light exposure has been found to help reduce blood pressure at night and may be an additional way to support heart health, research suggests. Start your day with a leisurely walk outside, and you’ll double up on exercise and quiet time, too.

Our Expert Take

Regularly eating a high-sodium breakfast could be harming your heart, according to a cardiologist. And many go-to breakfast foods like bacon, sausages, muffins, bagels and bread can be loaded with it. Not only can their sodium raise your blood pressure, it may also increase your risk of type 2 diabetes, which can double your risk of heart disease. If that weren’t trouble enough, many high-sodium breakfast staples are heavy in artery-clogging saturated fat, yet low in heart-friendly fiber. So, reach for a breakfast that’s rich in fiber and lean protein, yet low in added sugars and sodium. While you’re at it, add a few heart-healthy habits to your a.m., like moving your body, scheduling a few moments of mindfulness or getting out in the sunlight. You’ll start your day on a positive note and do good things for your heart in the process.