[Sportschosun Reporter Jang Jong-ho] "Breakfast is the busiest time of day for the heart. What you eat and drink matters far more than you might think."
A U.S. cardiologist has highlighted the importance of cardiovascular care by revealing five morning habits that can damage heart health.
Sanjay Bhojraj, a cardiologist who has treated heart disease patients for more than 20 years, spoke to CNBC about foods and habits to avoid in the morning. He advised people to be cautious about sugary coffee drinks, processed meats, and caffeine on an empty stomach, noting that the first few hours after waking are a period when the risk of heart attack and acute cardiovascular disease rises.
Bhojraj said, "Morning is the time when the body shifts from rest to activity." He explained, "Cortisol levels rise, blood pressure increases, and heart rate variability declines."
He noted that several studies have found that myocardial infarction (MI) and sudden cardiac death tend to occur more frequently within a few hours after waking. He stressed that morning eating habits and stress management can have a major impact on cardiovascular health.
One of the main items Bhojraj said he avoids before 9 a.m. is sugary coffee drinks. A large flavored latte can contain as much as 30 to 50 grams of sugar, which can sharply raise blood sugar and stimulate insulin release, creating metabolic stress. He said, "It also does not keep you full for long, so you may feel hungry again quickly."
He also warned against pastries such as croissants, muffins, and Danish pastries. These foods are high in refined carbohydrates and saturated fat, but low in fiber and protein, which can cause blood sugar to rise quickly and then drop just as fast.
Breakfasts centered on processed meats such as bacon, sausages, and ham are also not good for heart health, he said. These foods are often high in sodium and saturated fat, and they frequently contain preservatives such as nitrates. Regular long-term consumption can increase cardiovascular risk.
He described energy drinks as "an absolute no-go." They contain a mix of caffeine, sugar, and various stimulants, which can raise blood pressure and heart rate and may even increase the risk of arrhythmia in some people. He added that the burden can be even greater when they are consumed just after waking.
He also pointed to the habit of starting the day in a rush with only coffee and no food. Intermittent fasting itself is not necessarily harmful, he said, but in reality many people drink coffee on an empty stomach, face work-related stress, and take medication at the same time.
He said, "By around 10 a.m., the nervous system can become overstimulated, and blood sugar fluctuations can become more severe." He added, "As people get older, the body becomes less able to tolerate these changes."
Instead, he recommended hydration and breakfasts centered on protein and fiber. Examples include eggs with fruit, cottage cheese with berries, nuts, Greek yogurt, and oatmeal topped with chia seeds. He also advised drinking water before coffee and getting some sunlight, light stretching, or a walk so the body can ease naturally into the day.
Bhojraj emphasized, "A chaotic, rushed morning changes the body's physiological response itself." He added, "Even just five minutes of slow breathing and movement can help the cardiovascular system start the day more steadily."
Reporter Jang Jong-ho bellho@sportschosun.com
