If you have high blood pressure, your doctor probably instructed you to polish your diet. In addition to lifestyle factors such as family history and frequency of exercise, many common factors that cause high blood pressure are rooted in the diet, such as excessive intake of sodium and fatty foods.
“Hypertension, also known as” hypertension, “is when the blood pushing the walls of blood vessels is stronger than it should be (usually 120/80, which is a measure of” systole “and” diastole “and rises. 120-129 / <80 and highs are 130+ / 80+, and there are several stages of "highs"), "said a Seattle-based registered dietitian nutritionist. Ginger Hartin, MS, RDNOwner and author of Champagne Nutrition® Anti-inflammatory diet meal prep When How to eat to beat a sick cookbook..
According to the American Heart Association, switching to a healthy diet is a surefire way to help lower your blood pressure and reduce your risk of a heart attack.
So what exactly is a healthy heart diet to lower blood pressure?
“To control blood pressure, we want to aim for a high-fiber, low-saturated fat, low-sodium diet,” says Hultin. “Many people eat too much sodium and don’t have enough potassium. Spices such as cinnamon and ginger can help reduce inflammation in the body, which is an important factor in heart health.”
And starting the day with a healthy breakfast of hearts is an easy way to start lowering your blood pressure.2016 study published in Lifestyle Medicine Journal Eating breakfast was found to be associated with a lower risk of high blood pressure.
However, breakfast alone cannot lower blood pressure. For a blood pressure-friendly morning meal, “choose foods such as oats and whole wheat toasts that contain heart-healthy avocados, rather than high-sodium / high-fat meat-based options,” Hultin said. Mr. says.
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 the # 1 Best Juice for Driving Daily, Science says.
This smoothie is perfect if your morning needs options on the go to fill you. The heart is packed with healthy oats (which have been found to help lower blood pressure) and pears for lots of fiber. To cut the sweetness, skip the honey.
Get the recipe for pear cardamom oats smoothie.
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Maybe you’ve never thought of sweet potatoes as breakfast food, but we’re here to convince you. This simple four-ingredient recipe includes sweet potatoes (which are associated with lowering blood pressure due to their high potassium content), oats, and blueberries to add fiber. (And you can choose low-fat or non-fat yogurt to further improve your heart health.)
Get the recipe for sweet potatoes with breakfast.
This vegetarian frittata is based on the Persian cuisine Kukusabuji, which literally means whipped eggs and herbs. Protein from eggs helps keep you from getting bored, but the turmeric contained in it is also associated with lowering blood pressure.
Get the egg and herb frittata recipe.
Even if it’s not autumn, this parfait will be a hit for any pumpkin pie lover. It also helps lower blood pressure, thanks to canned pumpkin, which has been found to help lower blood pressure.
Get the pumpkin parfait recipe.
This recipe can only be made with a mug and a microwave. It delivers a lot of healthy vegetables to the heart, such as broccoli (which has been found to help lower blood pressure thanks to the amino acid glutamic acid), red peppers, and onions.
Get the broccoli recipe-a mug of cheese eggs.
This plant-based smoothie bowl contains a lot of fiber that helps lower blood pressure, thanks to fresh fruits such as mango, kiwi and pomegranate seeds.
Get the recipe for the Golden Mango Smoothie Bowl.
This vegetable-filled frittata is a great and delicious option to prepare for breakfast. It is packed with many vegetables such as asparagus, spinach, green onions and red peppers. Specifically, asparagus is high in potassium, an electrolyte that balances sodium levels, and helps lower blood pressure.
Get the recipe for spring vegetable frittata.
You read that right – cinnamon rolls. You can make this recipe in advance, so you can munching on it first. Not only is there healthy oats in the heart, but the addition of cinnamon and flax seeds has both been found to help lower blood pressure.
Get the recipe for Cinnamon Roll Overnight Oats.
Tofu is a staple of vegetarian food and is great for your heart. One study found that tofu is rich in isoflavones and lowers blood pressure. In addition, vegetables such as red peppers, kale and tomatoes are great additions.
Get a 10 minute Mediterranean tofu scramble recipe.
“High-fiber oats, in combination with high-fiber apples, lower cholesterol levels and support proper blood flow, both of which are considered’anti-inflammatory’foods,” says Hultin. “This recipe does not contain any salt, but it does contain protein-rich yogurt. For heart health, choose the fat-free version.”
Get the recipe for Apple Spiced Overnight Oats.
“This simple smoothie is balanced with fruits and vegetables rich in potassium and magnesium that help support the heart, in addition to protein and high-fiber carbohydrates,” says Hultin. “Choose fat-free yogurt for heart health and consider increasing anti-inflammatory omega 3 fatty acids by adding a tablespoon of chia seeds or hemp seeds.”
Get a soothing smoothie recipe.
“Both oats and bananas contain potassium. Potassium is important for heart health and is a mineral that provides the proper balance of sodium in the body,” says Hultin. “Many people eat too much sodium and don’t have enough potassium. Spices such as cinnamon and ginger can help reduce inflammation in the body, which is an important factor in heart health.”
Get the banana ginger oats recipe.
