If you have high blood pressure, your doctor has probably told you to focus on your diet. Besides family history and lifestyle factors like how often you exercise, many common factors that cause high blood pressure are rooted in diet, like excessive sodium and fat intake. fatty foods.
“Also called ‘hypertension,’ high blood pressure occurs when the force of your blood pushing against the walls of blood vessels is greater than it should be (normal is 120/80, which is a ‘systolic’ and ‘diastolic’ reading, high is 120-129/Ginger Hultin, MS, RDN, owner of ChampagneNutrition® and author of Anti-inflammatory diet meal preparation and Cookbook How to eat to overcome disease.
If you eat a heart-healthy diet, it’s a surefire way to help lower your blood pressure and reduce your risk of heart attack, according to the American Heart Association.
So what is a heart healthy diet to lower blood pressure?
“To control blood pressure, you should aim for a diet high in fiber, low in saturated fat, and low in sodium,” says Hultin. “Many people eat too much sodium and not enough potassium. Spices like cinnamon and ginger can help reduce inflammation in the body, an important factor for heart health.”
And starting your day with a heart-healthy breakfast is an easy way to start lowering your blood pressure. A 2016 study published in the Journal of Lifestyle Medicine found that eating breakfast was associated with a lower risk of hypertension.
But not just any breakfast will help lower blood pressure. For a blood pressure-friendly morning meal, “choose foods like oats or whole-wheat toast with heart-healthy avocado over high-sodium and high-fat meat options” , explains Hultin.
Here are 12 delicious breakfasts that will help lower your blood pressure. Read on, and for more on how to eat healthy, don’t miss The Best Juice to Drive Every Day, According to Science.
This smoothie is perfect if your mornings require an on-the-go option to fill you up. It’s packed with heart-healthy oats (which help lower blood pressure) and pears for lots of fiber. To cut the sweetness, skip the honey.
Get our Pear Cardamom Oatmeal Smoothie recipe.
Maybe you’ve never considered sweet potatoes a breakfast food, but we’re here to convince you. This simple 4-ingredient recipe includes sweet potatoes (linked to lowering blood pressure thanks to their high potassium content), oats, and blueberries for added fiber. (And you can opt for low-fat or fat-free yogurt to make it more heart-healthy.)
Get our recipe for stuffed sweet potatoes for breakfast.
This vegetarian frittata is based on the Persian dish Kuku Sabzi, which literally means whipped eggs and herbs. The egg protein will help keep you full, while the turmeric also included has been linked to lower blood pressure.
Get our egg and herb frittata recipe.
Even if it’s not fall, this parfait will be a hit for any pumpkin pie lover. And it will also help lower your blood pressure thanks to canned pumpkin, which helps lower blood pressure.
Get our Pumpkin Parfaits recipe.
This recipe only requires a mug and a microwave to make. It provides tons of heart-healthy vegetables, including broccoli (which helps lower blood pressure thanks to the amino acid glutamic acid), red peppers, and onions.
Get our Broccoli and Cheese Eggs in a Cup recipe.
This plant-based smoothie bowl packs tons of fiber thanks to fresh fruits like mango, kiwi, and pomegranate seeds, which are linked to lowering blood pressure.
Get our Golden Mango Smoothie Bowl recipe.
This veggie-filled frittata is a great savory option to make for breakfast. It’s packed with vegetables, including asparagus, spinach, leeks and red pepper. Specifically, asparagus is high in potassium, an electrolyte that balances sodium levels, helping to lower blood pressure.
Get our spring vegetable frittata recipe.
You read that right, cinnamon rolls. You can make this recipe ahead of time so you can snack on it first. Not only does it contain heart-healthy oats, but the addition of cinnamon and flax seeds help lower blood pressure.
Get our Cinnamon Rolled Oats recipe.
Tofu is a staple in vegetarian dishes, and it’s also amazing for your heart. A study found that tofu is rich in isoflavones, which lower blood pressure. Plus, vegetables like red pepper, kale, and tomatoes are also great additions.
Get our 10 Minute Mediterranean Tofu Scramble recipe.
“Fiber-rich oats combine with fiber-rich apples to help lower cholesterol levels and promote good blood circulation. Both are considered ‘anti-inflammatory’ foods,” says Hultin. “There is no salt at all in this recipe but there is high protein yogurt. For heart health, choose a fat-free version.”
Get the recipe for Apple Spicy Oatmeal.
“This simple smoothie is balanced with fiber-rich protein and carbs, plus plenty of potassium and magnesium-rich fruits and vegetables to help support the heart,” says Hultin. “Choose a fat-free yogurt for heart health and consider boosting anti-inflammatory omega-3 fatty acids by adding a tablespoon of chia or hemp seeds.”
Get the soothing smoothie recipe.
“Both oats and bananas contain potassium, a mineral that’s important for heart health and properly balances sodium in the body,” says Hultin. “Many people eat too much sodium and not enough potassium. Spices like cinnamon and ginger can help reduce inflammation in the body, an important factor for heart health.”
Get the recipe for Banana Ginger Oats.