Mandatory To Avoid, Doctors Express Early Morning Habits Can Damage The Heart

Illustration of heart disease (Photo: Freepik/Drazen Zigic)

JAKARTA - In the mornings are often busy and full of activities. Although social media often advises you to start the day calmly, satisfactorily, and happily, in reality many people are in a hurry.

There are important reasons to start the day in a healthy way. Some morning habits, especially breakfast choices, can actually affect heart health.

According to a cardiologist, Dr. Robert Seals, a high levels of sodium (garm) breakfast can slowly erode heart health.

"Not onlyASy sausages or salted sausages, sodium is also often hidden in breakfast foods that don't taste salty, such as bread, airshops, pastries, and others," he explained, quoted from the Eating Well page.

An alarming fact is heart disease is the main cause of death. That's why, before starting a busy day, it's a good idea to revisit the contents of the breakfast plate. Dr. Seals call high breakfast sodium is dangerous for the heart

"The high amount of sodium causes fluid retention, increases blood pressure, and increases the risk of heart failure," said Dr. Seal.

Research found that people who consume high sodium have a 19% greater risk of developing heart disease than those with low sodium.

Excess sodium interferes with the blood pressure control system so that the heart must work harder to pump blood.

On average, people consume more than 3,300 mg of sodium per day, even though the American Heart Association recommends only 1,500 mg per day for optimal heart health.

Processed meat such as sausages and sausages is not only high in sodium, but also contains saturated fat which can increase cholesterol.

In fact, studies show eating more than 140 grams of processed meat per week can increase the risk of cardiovascular disease by up to 46%. A healthier alternative is eggs, fresh yogurt, dwarfs, low sodium cotton cheese, or tuna.

Not only that, diabetics have a double risk of developing heart disease. According to research, high diets of sodium can increase the risk of diabetes by up to 80%.

Therefore, fiber is very important for the health of digestion, heart, and prevention of diabetes. However, many breakfast menus such as sausages, sausages, and low fiber white bread.

Dr. Seal recommends adding fiber, for example from oathmeals, apples, urus, bananas, or oranges, because it can help lower cholesterol.

Nutritionist Kiran Campbell, RDN, and Blair Persyn, MS, RDN, gave some tips that can be done in the morning to prevent heart disease.

1. Drink water in the morning

"Even mild dehydration can make the heart work harder," said Campbell.

Drink water in the morning helps circulation, digestion, and regulates blood pressure.

2. Add fiber

Try adding 5 grams of fiber to your breakfast menu. Fruits, vegetables, and whole grains are the best choice.

3. Select quality protein

The ideal breakfast contains 20'30 grams of protein.

"Protein helps keep blood sugar stable and keep you full longer," said Persyn.

4. Avoid additional sugar

Excess sugar can increase the risk of stroke and heart failure. Choose fresh fruit as a natural sweetener.

5. Move in the morning

Physical activity of 10'15 minutes such as yoga, stretching, or leisurely walks can help lower blood pressure and cholesterol.

6. Take time to calm down

"Manage stress is often ignored, even though it is important for the heart," said Persyn.

60 seconds of deep breathing or mindfulness before activities.

7. Dry

Exposure to morning light helps lower blood pressure at night and increase energy.