There is a popular saying that goes, "Eat your breakfast like a king, and lunch like a prince, and dinner like a pauper." Breakfast is indeed one of the most important meals of the day. Breakfast literally means breaking the fast. Since you don't consume anything after dinner till you wake up the next morning, your body needs to fuel to kickstart. Breakfast provides that essential fuel for energy. And, that is not all, breakfast is essential to boost up metabolism. If you start your day hungry, you get tired fast, also when you skip your breakfast, you are most likely to feel hungry earlier and grab hold of anything fattening. This is why no matter how pressed for time you are, you must make room for having a filling and nutritious breakfast. However, when you are suffering from conditions like hypertension and diabetes, the breakfast ideas tend to narrow due to dietary restrictions. You cannot eat and enjoy a variety of sugary or salt laden foods that most of your peers can enjoy right at the start of the day. But, there are plenty of reasons to look forward to breakfast still, if you are willing to explore an experiment. People with high blood pressure need to ensure some basic dietary precautions and they are good to go. Healthy foods for high blood pressure may go a long way in managing the condition of hypertension.
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Breakfast is indeed one of the most important meals of the day.
According to Macrobiotic Nutritionist and Health Practitioner, Shilpa Arora, "Loading up on foods rich in potassium and magnesium is very essential for those dealing with high blood pressure." Potassium lowers blood pressure by counteracting the effects of sodium. It is also advised for them to include more whole grains and seasonal fruit and veggies in their meals. Calcium and magnesium are also essential in regulating your blood pressure levels. We are here to tell you about some foods for high blood pressure that you can use to whip up delicious and healthy recipes for breakfast. These dishes makes for a great healthy breakfast for high blood pressure.
Here Are Some Delicious Breakfast IdeasIf You Are Managing High Blood Pressure:
These light and fluffy idlis made with the goodness of oats makes for one delightful treat. Oats are full of fibre, which plays a crucial role in maintaining blood pressure levels. You can team them with coconut chutney. Coconut too is said to be a good addition to a high blood pressure diet. This dish is one of the best foods for high blood pressure that you can safely add in your hypertension diet.
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Oats are full of fibre, which plays a crucial role in maintaining blood pressure levels.
2. Mediterranean Omelette
Breakfast and eggs go hand in hand. And, we are not complaining, especially when the options are so tempting. This omelette made with the goodness of spinach, onions, olives and oregano. Spinach is rich in vitamins A, C and K, and heart-healthy potassium, magnesium, iron and manganese.
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Spinach is rich in vitamins A, C and K, and heart-healthy potassium, magnesium, iron and manganese.
Spinach is one of the best heart healthy foods. The presence of lutein content helps prevents thickening of walls of arteries, thus reducing the risk of heart attacks. Made with whole wheat, the pancake also has delicious and healthy filling of cheese and mushrooms.
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Spinach content lutein helps prevents thickening of walls of arteries, thus reducing the risk of heart attacks.
Peas are rich in potassium, which again makes it a valuable addition to your high blood pressure diet. Made with lightly roasted semolina and green peas, the upma is tempered with mustard seeds and curry leaves.
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Peas are rich in potassium, which again makes it a valuable addition to your high blood pressure diet.
5. Banana Almond Porridge
Bananas aren't just low in sodium; they're also rich in potassium, which helps lower blood pressure naturally. When blended in calcium rich porridge, it makes for the best start to the day.
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Bananas aren't just low in sodium; they're also rich in potassium, which helps lower blood pressure naturally
Include these foods in your diet and see the results for yourself. If you have any interesting recipes to share, do write us in the comments section.
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About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.
FAQs
The Best Breakfast for High Blood Pressure
The bowl has eggs for protein, a variety of vegetables (whatever you have on hand, really!) and potatoes for carbohydrates. Since fruit is important on the DASH eating plan, pair it with 1 cup of strawberries or blueberries or enjoy fruit for your morning snack.
What is the one breakfast drink that lowers your blood pressure? ›
There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.
What are 5 foods that treat high blood pressure? ›
Here are the 17 best foods for high blood pressure.
- Citrus fruit. Citrus fruits may help lower blood pressure. ...
- Salmon and other fatty fish. Fatty fish are an excellent source of omega-3 fats, which have significant heart benefits. ...
- Leafy greens. ...
- Nuts and seeds. ...
- Legumes. ...
- Berries. ...
- Amaranth. ...
- Olive oil.
Make at least one of your daily vegetable servings a dark leafy green like arugula, cabbage, kale or spinach for potentially greater blood pressure benefits. A serving of leafy greens is 1 cup of raw greens or ½ cup cooked greens.
What foods will stabilize high blood pressure? ›
- Berries. Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. ...
- Bananas. Bananas contain potassium, which can help manage hypertension. ...
- Beets. ...
- Dark chocolate. ...
- Kiwis. ...
- Watermelon. ...
- Oats. ...
- Leafy green vegetables.
13 Foods That Can Lower Your Blood Pressure
- Just a DASH Will Do. 1/15. ...
- Go Green (and Leafy) 2/15. ...
- Berry Good for You. 3/15. ...
- Yogurt. 4/15. ...
- Fatty Fish. 5/15. ...
- Sprinkling of Seeds. 6/15. ...
- Oatmeal. 7/15. ...
- Turn Up the Beet. 8/15.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Does drinking lemon water in morning lower blood pressure? ›
Lemon drink contains traces of several minerals that may be beneficial in lowering blood pressure. Calcium and potassium both can lower blood pressure in those suffering from hypertension. A study suggests that lemon water can help bring the number to the normal range immediately.
What is the number one food that causes high blood pressure? ›
Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood. Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much.
What are 3 foods to reduce blood pressure? ›
A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help you get your blood pressure under control.
Tricks to Lower Blood Pressure Instantly
- Meditate or focus on deep breathing. Meditation and breathing exercises can help you relax, which slows your heart rate and lowers your blood pressure.
- Reduce your stress levels. ...
- Take a warm bath or shower.
The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons. Lifestyle measures, such as a healthy diet, regular exercise, adequate sleep, and stress management are essential for managing high blood pressure.
Are bananas good for high blood pressure? ›
The Bottom Line. Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.
Are potatoes good for blood pressure? ›
According to Macrobiotic nutritionists and health practitioner Shilpa Arora says, "high potassium food items should be encouraged for high BP. Potatoes, beets, carrots, oranges and bananas are excellent food choices." Potassium negates ill effects of sodium, by eliminating sodium through your urine.
Can you eat scrambled eggs if you have high blood pressure? ›
Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.
What to eat and what not to eat when you have high blood pressure? ›
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the most effective dietary ways to lower your blood pressure. “The DASH diet is low in sodium (less than 2300 mg per day), high in fruits, vegetables and whole grains, and low in foods that are high in saturated fats.
Breakfast is indeed one of the most important meals of the day.
Oats are full of fibre, which plays a crucial role in maintaining blood pressure levels.
Spinach is rich in vitamins A, C and K, and heart-healthy potassium, magnesium, iron and manganese.
Spinach content lutein helps prevents thickening of walls of arteries, thus reducing the risk of heart attacks.
Peas are rich in potassium, which again makes it a valuable addition to your high blood pressure diet.
Bananas aren't just low in sodium; they're also rich in potassium, which helps lower blood pressure naturally