Saed News: Nutrition experts say that a few simple habits in the early hours of the day—from morning physical activity to a fiber-rich breakfast—can have a significant impact on heart health and reduce the risk of cardiovascular disease.
According to SAEDNEWS, citing EatingWell, the human heart works nonstop; a vital organ that beats more than 100,000 times a day to circulate blood throughout the body. However, many people only think about heart health when they experience symptoms such as high blood pressure, palpitations, or vascular problems. In contrast, nutrition and health experts emphasize that heart care should begin with daily habits and even from the early hours of the morning.
According to experts, morning is not just a time to wake up and prepare for work or university; it is an important opportunity to regulate the body and mind throughout the day. Some simple behaviors before noon can improve blood circulation, reduce inflammation, and in the long term lower the risk of heart disease.
Below are three key recommendations from nutrition experts for a healthier heart before noon.
Many experts believe one of the best things people can do in the early hours of the day is physical activity. Nutritionist Marisa Davis says morning exercise, even a short walk, can have a significant effect on heart health. She explains: “Starting the day with physical activity helps improve blood circulation and makes blood flow faster and more efficient throughout the body.”
The heart, like any other muscle in the body, becomes stronger with regular activity. Consistent exercise not only improves heart function but also helps maintain blood vessel flexibility, reduce inflammation, and control blood pressure. Together, these factors can reduce the risk of cardiovascular disease.
Recent research also shows that exercising at a consistent time of day, especially in the morning, increases adherence to exercise routines. Many people skip exercise during the day due to work, fatigue, or lack of motivation, but morning activity reduces these barriers.
Importantly, you do not need intense or long workouts to benefit from morning exercise. Even a brisk walk, some stretching, or a short yoga session can be helpful. What matters is consistency and turning it into a daily habit.
Experts recommend that people with limited time at least move their body for 10 to 15 minutes in the early morning. This level of activity can increase energy levels and prepare the body for the rest of the day.
For many people, drinking coffee is an inseparable part of the morning routine. The good news is that nutrition experts say moderate coffee consumption is not only harmless but may also support heart health. Nutritionist Mackenzie Burgess explains that coffee contains beneficial plant compounds such as chlorogenic acid; substances with antioxidant properties that can reduce inflammation and improve blood vessel function.
These compounds protect body cells from damage and play a role in cardiovascular health. Some studies have also shown that people who consume coffee in moderation have a lower risk of heart disease or premature death.
However, how coffee is consumed is very important. Experts emphasize that adding large amounts of sugar, sweet creamers, or flavored syrups can significantly cancel out coffee’s benefits. Many café drinks are high in sugar, calories, and saturated fat, which can harm heart health.
Burgess recommends plain coffee or coffee with a small amount of milk as the best option. She even suggests adding cinnamon or cocoa powder to enhance antioxidant benefits. Experts also remind that excessive caffeine intake may not be suitable for some individuals, especially those with high blood pressure or heart conditions. Therefore, moderation is key.
One of the most important recommendations for heart health is eating a fiber-rich breakfast, especially soluble fiber, which plays a key role in lowering LDL (bad cholesterol). Burgess explains: “Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body. This process can reduce harmful cholesterol levels.”
Fiber also improves digestive function and promotes longer-lasting satiety, helping prevent overeating during the day. Foods such as oats, whole-grain bread, barley, fruits, and nuts are excellent sources of soluble fiber and can form the basis of a healthy heart-friendly breakfast.
For example, a bowl of oatmeal with fresh berries and nuts provides fiber, antioxidants, and healthy fats. This type of breakfast not only increases satiety but also provides sustained energy. Those who prefer savory breakfasts can choose whole-grain bread with avocado, which is rich in heart-healthy unsaturated fats.
Experts warn that skipping breakfast or consuming very sugary foods in the morning can increase blood sugar fluctuations and negatively affect heart health in the long term.
Experts emphasize that heart care does not necessarily require drastic lifestyle changes. Sometimes, a few simple decisions in the early hours of the day can lead to significant long-term results. Morning movement, mindful coffee consumption, and a fiber-rich breakfast are three simple yet effective habits that can support heart health.
These behaviors not only benefit the heart but also improve energy levels, mood, and overall quality of life. However, doctors recommend that individuals with underlying conditions or those taking medications should consult a physician before making major changes to their diet or exercise routine.
Ultimately, what matters is not perfection but consistency. Even one or two small lifestyle changes can have a major long-term impact on heart health. Perhaps the best time to start is tomorrow morning—when your heart begins a new day once again.
