Blood pressure is the amount of force that is placed on the walls of the arteries when the heart pumps blood. Normal blood pressure is 120/80 millimeters of mercury or less. High blood pressure increases your risk for heart attack, stroke and chronic kidney disease. A healthy diet can help lower blood pressure or prevent high blood pressure as you age. Start your day by choosing breakfast foods to help lower your blood pressure. If your blood pressure is consistently elevated, talk to your healthcare provider.
The DASH Diet
The National Heart Lung and Blood Institute developed an eating plan called the DASH, or Dietary Approaches to Stop Hypertension, diet to help lower blood pressure. The DASH diet is high in calcium, potassium, magnesium and fiber, and limited in sodium, fat and cholesterol. While following the DASH diet, eat more fruits, vegetables, low-fat dairy products, whole grains, poultry, fish and nuts, while limiting red meat, sweets and added sugars.
Healthy Breakfast Foods
A good breakfast for lowering your blood pressure should include the foods the DASH diet recommends. Fruits, whole-grain breads and cereals, low-fat or fat-free milk or yogurt, and nuts or nut butters make smart breakfast choices. Try to include most or all of these foods in your breakfast for the greatest nutritional benefit.
Breakfast Ideas
Put together a breakfast to help lower your blood pressure. Have a whole-wheat English muffin with 2 tablespoons peanut butter, half a banana and 1 cup skim milk. Or, have 1 cup fresh mixed fruit topped with fat-free vanilla yogurt and 1/4 cup chopped nuts, a low-fat bran muffin and 1 cup skim milk. Another idea is 1 1/2 cups shredded wheat cereal, or another unsweetened whole grain cereal, with 1 cup skim milk topped with fresh berries, a hard-boiled egg and 1/2 cup of orange juice. Or, choose 1 cup oatmeal with raisins and chopped walnuts, 1 cup fat-free yogurt and tea or decaffeinated coffee.
Foods to Avoid
While trying to lower your blood pressure, avoid or limit breakfast foods that are high in fat, sodium, or added sugars. Avoid breakfast meats, such as bacon and sausage, which have too much salt and fat. Stay away from sugary breakfast cereals, doughnuts and pastries. Frozen foods and fast food breakfast sandwiches are not a good choice because of the high sodium and fat content.
