if you have high blood pressure, your doctor has probably instructed you to fine-tune your diet. In addition to family history and lifestyle factors, such as how often you exercise, many common factors that cause high blood pressure are rooted in your diet, such as consuming too much sodium and fatty foods.
“Also called ‘hypertension,’ high blood pressure is when the force of the blood pushing against the walls of the blood vessels is higher than it should be (normal is 120/80, which is a ‘systolic’ reading). and ‘diastolic,’ elevated is 120-129/<80 and high is 130+/80+ and there are various stages of 'high')," says Seattle-based registered dietitian nutritionist, Ginger Hultin, MS, RDN, owner of ChampagneNutrition® and author of Anti-inflammatory diet meal prep Y Cookbook How to Eat to Beat Sickness.
Switching to a heart-healthy diet is a surefire way to help lower your blood pressure and reduce your risk of heart attack, according to the American Heart Association.
So what exactly is a heart healthy diet to lower blood pressure?
“To control blood pressure, you should aim for a diet that is 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 in heart health.
And starting your day with a heart-healthy breakfast is an easy way to start lowering your blood pressure. TO 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-healthy breakfast, “choose heart-healthy foods like oatmeal or whole-grain toast with avocado over high-sodium, high-fat meat-based options,” says Hultin.
Here are 12 delicious breakfasts that will help you lower your blood pressure. Read on and for more information on how to eat healthy, don’t miss out. The #1 Best Juice for Everyday Drive, Science Says.
This smoothie is perfect if your mornings call for a filling option on the go. It’s packed with heart-healthy oatmeal (which has been found to help lower blood pressure) and pears for their high fiber content. To cut the sweetness, omit the honey.
Get our recipe for Pear, cardamom and oatmeal smoothie.
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Maybe you never considered sweet potatoes as a breakfast food, but we’re here to convince you. This easy 4-ingredient recipe includes sweet potatoes (related to lowering blood pressure thanks to its high potassium content), oatmeal and blueberries for added fiber. (And you can opt for a low-fat or fat-free yogurt to make it more heart-healthy.)
Get our recipe for Breakfast Loaded Sweet Potato.
This vegetarian frittata is based on the Persian dish Kuku Sabzi, which literally means beaten eggs and herbs. The protein in the eggs will help keep you satiated, while the turmeric also included has been linked to lower blood pressure.
Get our recipe for Egg and Herb Frittata.
Even if it’s not fall, this parfait will be a hit with any pumpkin pie lover. And it will also help you lower blood pressure thanks to the canned pumpkin, which It has been found to help lower blood pressure.
Get our recipe for pumpkin desserts.
This recipe only requires a mug and a microwave to make. Provides tons of heart-healthy vegetables, including broccoli (which It has been found to help lower blood pressure thanks to the amino acid glutamic acid) red peppers and onions.
Get our recipe for Broccoli and Cheese Eggs in a Mug.
This plant-based smoothie bowl has tons of fiber thanks to fresh fruits like mango, kiwi, and pomegranate seeds, which They are linked to lower blood pressure.
Get our recipe for Golden Mango Smoothie Bowl.
This vegetable stuffed frittata is a great savory option to make for breakfast. It’s packed with lots of vegetables, like asparagus, spinach, leeks, and red bell pepper. Specifically, asparagus is high in potassium, an electrolyte that balances sodium levels and helps low blood pressure.
Get our recipe for Spring Vegetable Frittata.
You read that right: cinnamon rolls. You can make this recipe ahead of time so you can eat it first thing in the morning. Not only does it have heart-healthy oatmeal, but the addition of cinnamon Y flax seeds both have been found to help lower blood pressure.
Get our recipe for Cinnamon Roll Overnight Oats.
Tofu is a staple in vegetarian food and is also amazing for the heart. TO study found that tofu is rich in isoflavones, which have been found to lower blood pressure. Plus, vegetables like red bell pepper, kale, and tomatoes are great additions, too.
Get our recipe for 10-Minute Mediterranean Tofu Scramble.
“Fiber-rich oatmeal is combined with fiber-rich apples to help lower cholesterol levels and support proper blood flow. Both are considered ‘anti-inflammatory’ foods,” says Hultin. “There’s no salt in this recipe, but there is high-protein yogurt. For heart health, choose a fat-free version.”
Get the recipe from Apple Spiced Overnight Oats.
“This simple shake is balanced with protein and fiber-rich carbohydrates, plus plenty of potassium- and magnesium-rich fruits and vegetables to help support your heart,” says Hultin. “Choose 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 recipe from calming smoothie.
“Oatmeal and bananas contain potassium, a mineral that is important for heart health and provides a proper balance of 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 in heart health.”
Get the recipe from Oatmeal with banana and ginger.
