Eat These Breakfast Foods to Reduce High Blood Pressure

Breakfast cereal is a popular breakfast choice for both kids and adults. But that doesn’t make it a good — or healthy — choice.

Common health conditions like high blood pressure can lead to more serious diseases like heart disease. And because many of these diseases can’t be cured once you have them, it’s better to minimize your risk factors before they become life-threatening health concerns.

Diet influences our health in many ways. It’s one of the most effective ways to lower your blood pressure — if you do it right. Sometimes, starting your day off with good food can help you eat better as the day goes on.

Here are several foods you can eat for breakfast to reduce high blood pressure and improve your overall health.

Oatmeal

Oatmeal

Oatmeal | iStock.com

You have to choose your oatmal wisely — many instant brands are high in sugar, which isn’t good for your heart or overall health. But oats and oatmeal contain fiber, which helps you achieve fullness faster and may prevent overeating later in the day.

Generally, the healthiest oatmeal you can consume is the kind you make yourself. Soaking rolled oats in milk overnight (“overnight oats”) provides all the fiber and nutrition you need to fuel up in the morning without too much added sugar or other unnecessary ingredients. You can even add fruit, nuts, seeds, or natural sweeteners such as honey.

Yogurt

Yogurt and skim milk are excellent sources of calcium. This is one of several key minerals necessary to lower and maintain healthy blood pressure levels and reduce your overall heart disease risk.

To avoid the added sugars and other ingredients manufacturers often put in many brands of flavored yogurt, it’s best to stick with plain yogurt and add your own flavors and textures to it. Honey and granola are great ways to add a little sweetness and crunch to a heart-healthy breakfast or snack.

Fruit

Strawberries

Strawberries | iStock.com/ValentynVolkov

Yes, fruit has sugar in it. It also has fiber and other minerals and vitamins that make it the perfect breakfast choice. They’re also a natural way to keep your heart healthy. Bananas and oranges, for example, provide potassium, which can help reduce blood pressure.

It’s easy to add berries and bananas to cereal and oatmeal to enhance the flavor, texture, and nutrition of your go-to breakfast. You can even blend it into a smoothie with greens and a natural sweetener to motivate yourself to consume extra servings of fruit in a different way.

Seeds

Pumpkin, flax, and chia seeds can provide major health benefits when you eat them regularly — especially when you’re trying to reduce high blood pressure. Seeds contain potassium and other vitamins and minerals, plus the “good” kind of fat that’s healthy to consume.

Seeds are easier to add to your morning routine than you might think. Sprinkle them in your smoothie, your oatmeal, or your plain yogurt along with nuts or fruit. You can also enjoy them as a mid-afternoon snack later in the day.

Kale

Like many fruits, leafy green vegetables — e.g., kale, spinach, arugula, romaine lettuce — are high in potassium. Instead of taking a potassium supplement, adding these foods to your diet might make a huge difference in your health,

You’re probably not going to eat a kale-based salad for breakfast — unless you want to? But you can make it and/or spinach part of an omelet, breakfast skillet, or another form of an egg-based dish. And, of course, you can always blend it into a smoothie or smoothie bowl.