- Morning blood pressure may be high if you skip breakfast.
- It’s unclear why, but may have to do with inflammation and missing out on key nutrients.
- Getting enough sleep, easing into your day and not eating too much sodium are also important.
Despite good intentions for slow mornings filled with picturesque smoothies and gratitude journaling, real life tends to look a lot more rushed. Maybe you’re juggling emails, kids or just trying to get out the door on time. But amid the morning chaos, there’s one heart-health habit worth slowing down for: breakfast.
Skipping your morning meal might seem like a harmless way to save time, or even cut calories, but it could be doing more harm than good when it comes to your blood pressure. Read on to learn how this common habit might be quietly raising your numbers—and what to do instead to support a healthier heart.
How Skipping Breakfast Can Cause Blood Pressure Spikes in the Morning
While missing the occasional morning meal isn’t cause for alarm, some studies show consistently skipping breakfast may contribute to elevated blood pressure over time. Here’s what experts and research suggest could be going on.
It May Contribute to Inflammation and Heart Strain
Sheri Gaw, RDN, CDCES, points to a meta-analysis showing that skipping breakfast can moderately increase blood pressure in adults. While the exact mechanisms aren’t fully understood, regularly missing breakfast has been linked to higher levels of inflammatory markers like C-reactive protein and glycoprotein acetyl—both associated with greater cardiovascular risk. Chronic inflammation may damage blood vessels and contribute to the development of high blood pressure (hypertension).
The effects of breakfast skipping can show up early in life, too. Gaw highlights a recent study that found children who skipped breakfast had a higher risk for hypertension, diabetes, high cholesterol and heart disease. Kids who ate breakfast regularly showed better cognitive function, social engagement and overall healthier metabolism.
It Can Set the Stage for Unhealthy Food Choices
Skipping breakfast may set the stage for stronger hunger sensations and overeating later in the day. Kristen Carli, M.S., RD, explains, “When you skip breakfast, you start the day running on empty. Your hunger hormones spike, your blood sugar dips and, by afternoon, your body is wired to reach for quick, less-nourishing foods.” In fact, recent research suggests that skipping breakfast may disrupt hunger-regulating hormones and increase the risk of obesity. Over time, these habits may contribute to higher blood pressure and other metabolic concerns.
It’s a Missed Chance for Blood Pressure-Supporting Nutrients
A balanced breakfast is one of the best opportunities to get key nutrients like potassium, magnesium and calcium—all of which help regulate blood pressure. Gaw recommends following the DASH (Dietary Approaches to Stop Hypertension) eating pattern, which emphasizes fruits, vegetables, whole grains, lean proteins and low-fat dairy to support heart health.
Cardiologist Andrew M. Freeman, M.D., FACC, echoes this, noting that “a bowl full of fruits or veggies of the brightest colors is an antioxidant cocktail your body will love. And many of them lower blood pressure.”
What to Do Instead of Skipping Breakfast to Prevent Blood Pressure Spikes
You don’t need an elaborate breakfast to support heart health, just a balanced one. Focus on combining protein, healthy fat, fiber and potassium-rich produce to support stable blood pressure and blood sugars throughout the day. Here are a few ideas to try:
Other Morning Habits That Can Spike Blood Pressure
Skipping breakfast isn’t the only thing that affects blood pressure in the morning. Here are a few other common culprits worth watching.
- High-sodium breakfasts: Packaged items like frozen breakfast burritos or fast-food options can often deliver more than half your day’s sodium in one sitting. For people who are salt-sensitive, this can lead to noticeable blood pressure spikes. “Salt sensitivity is defined as a 10% or greater increase in blood pressure after high sodium intake,” says Gaw, referencing a study that compared blood pressure changes between diets with 1–3 grams of sodium per day versus 12–15 grams.
- Poor sleep: Freeman highlights research showing that short and irregular sleep is associated with higher blood pressure and increased sympathetic nervous system activity, which can raise cardiovascular risk over time. Gaw adds that researchers found that variations in sleep duration and efficiency were linked to greater stress, elevated blood pressure and increased heart rate.
- Abruptly waking: Most of us rely on alarms to get up in the morning, but Freeman points to research showing that being jolted awake may raise blood pressure. In fact, the study found that forced awakening led to a 74% increase in morning blood pressure surge (MBPS) compared to waking naturally. To ease into the day more gently, consider using sunrise alarm clocks, which gradually brighten the room, or opt for soft, calming sounds instead of a harsh alarm tone.
Our Expert Take
While it may seem harmless, skipping breakfast could be quietly raising your blood pressure over time—especially when paired with other factors like stress, poor sleep and a high-sodium diet. The good news? Eating a balanced breakfast regularly is an easy way to support your heart health over the long run.
