What to eat for breakfast if you have high blood pressure

Contribution: Rachna Aryan


Eating a balanced, nutritious and low-sodium breakfast can help set the tone for the rest of your day.

Eating a good breakfast can help you control your blood pressure and increase your energy flow.

Maintaining normal blood pressure is important because it allows nutrients and oxygen to reach all parts of the body, including vital organs such as the heart, brain and kidneys.

If you have high blood pressure or high blood pressure, you are at risk of having a stroke or heart disease, both of which are the leading cause of death worldwide.

Healthy breakfast options for patients with high blood pressure

Starting your day with a healthy breakfast is an effective way to control high blood pressure.

Here are some healthy breakfast options for people with high blood pressure.


Oatmeal is high in fiber and low in salt. This is an ideal way to start the day for someone with high blood pressure if it is made with low fat or non-dairy milk.

For a deeper flavor, try adding cinnamon or nuts, but avoid using too much butter or cream. It is also quite easy to cook!


When it comes to breakfast, eggs are the best fuel you can give your body. Eggs are high in protein and are a popular breakfast item.

Although egg yolks are well known for their high cholesterol content, current research has found that yolks contain some compounds that are beneficial to health.

Eat a whole egg or two egg whites as part of a heart-healthy breakfast, but no more than one in a day.

Scramble some egg whites and serve with vegetables for a delicious and filling breakfast.


According to research, one cup of yogurt per day is a good source of calcium which is beneficial for people with high blood pressure.

The berries are packed with antioxidants and important vitamins, so sprinkle on top of them.

But always choose low-fat or low-fat yogurt without sugar or artificial flavors.

You can top the yogurt with some fruits to make it more nutritious.

Whole grains

Whole grain breakfast foods are high in nutrients, including potassium and fiber, which are associated with lower blood pressure.

Choose whole grain foods made with highly refined white flour.


Almonds are high in protein and are a popular healthy food. Including nuts in your diet will help you get more unsaturated fats, omega-3 fatty acids, fiber and other nutrients if you have high blood pressure.

When choosing nuts, go eat raw or dry-roasted unsalted nuts and limit your serving size to a small handful.

Black chocolate

According to research from Harvard University, dark chocolate is an excellent dessert substitute for people with high blood pressure.

It often contains less sugar than milk chocolate or other desserts. Cocoa (found in dark chocolate) contains flavonols, a plant ingredient that has been shown to stimulate nitric oxide production in the lining of blood vessels.

This method improves blood flow and relaxes blood vessels, lowering blood pressure.


The American Heart Association recommends eating foods rich in potassium to manage high blood pressure.

The more potassium you take, the more sodium you excrete in your urine.

In addition, potassium relaxes blood vessel walls, further lowering blood pressure.

That said, there are various potassium-rich fruits to include in your diet, including,

  • Avocados
  • Apricots
  • Grapefruit
  • Oranges

Green tea

Green tea and other herbal teas are rich in antioxidants and have anti-inflammatory properties.

It is not surprising that it has been used medicinally for millennia. According to research, long-term use can lower blood pressure.


According to research, eating low-fat dairy products such as fat-free and low-fat milk can lower blood pressure.

Milk is high in calcium, vitamin D and other nutrients that help lower blood pressure.

The latest thought

High blood pressure can be controlled through regular eating habits and lifestyle changes.

If you have high blood pressure and want to know more about the best foods for lowering blood pressure, talk to your primary care physician.

Regular preventive health checks will also be an effective idea to keep track of your blood pressure.

Book your hypertension checkup today!

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