High Blood Pressure? Try These Breakfast Ideas

High Blood Pressure? Try These Breakfast Ideas

Breakfast is often called the most important meal of the day, and for good reason. It jump-starts your metabolism and sets you up for a great day. But if you’re trying to lower your blood pressure (BP), what you eat at breakfast may be just as important as when you eat it.

A healthy breakfast can help reduce your risk for high BP, or hypertension, which affects about 75 million Americans and is a major risk factor for heart disease, stroke and kidney disease. Here are some of the best breakfast habits for lowering your BP:

  • Eat whole grains. Whole grains are rich in fiber and vitamins and minerals that help keep your heart healthy. They also contain plenty of magnesium, which helps stabilize blood pressure levels. Try whole wheat bread with peanut butter or granola instead of white bread or sugary cereals such as Frosted Flakes or Lucky Charms.
  • Drink coffee or tea without added sugar — preferably black — because sweetened beverages are linked to higher blood pressure levels over time. Instead of reaching for a fruit smoothie at a juice bar, try water with lemon or lime wedges so that you don’t add extra sugar to your diet. Or consider drinking unsweetened tea.
  • Eat foods high in fiber. Fiber helps to lower blood pressure because it absorbs water and expands in your stomach, making you feel full. This reduces the amount of calories you eat and increases the time between meals, which lowers your blood pressure. Foods high in fiber include whole grains (oatmeal), fruits (bananas and oranges), vegetables (broccoli and green beans), beans, peas and lentils.
  • Eat foods rich in potassium. Potassium helps regulate your body’s fluid balance, which keeps your blood pressure under control by helping to maintain normal sodium levels in your body. Foods rich in potassium include bananas, potatoes with skin on, spinach and tomatoes.

Anna Daniels

Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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