If you’re struggling to lower your blood pressure, it likely has to do with two things: Diet and exercise. It’s important to get daily exercise. Go for a walk every day to get your blood pumping and improve your heart health. The foods you eat also have a major impact on heart health. If you’re looking to lower your blood pressure, you may want to start with the most important meal of the day: Breakfast. Here are five different breakfast meals that may help lower your blood pressure.
Lower blood pressure starts with breakfast. | iStock.com/jenifoto
Whole grain toast with peanut butter and bananas
Whole grains break down slowly in the body, so they’re much better for you than the refined sugars found in white bread. Top a piece of whole grain toast with one tablespoon of peanut butter. (More than one tablespoon of peanut butter would be too much fat content.) Top it with banana slices, which are loaded with potassium. Potassium can prevent hardening of the arteries and counteract the effects of salt, both of which can help lower blood pressure.
Yogurt parfaits taste as good as they look, and they’re great for people watching their blood pressure. Make sure you choose Greek yogurt, since regular yogurt can have too much sugar. Vanilla Greek is the perfect choice — and pair it with some plain granola. (Granola sometimes has added sugar, so make sure to take a look at the nutrition facts.) If you’re not a fan of granola, you can top it with nuts, too. Add some fresh fruit, such as strawberries and blueberries. This breakfast is loaded with vitamins and minerals, plus it’s low in sodium, so it’s a great recipe for heart health.
You’ll definitely want to incorporate eggs into your breakfast once in a while. Make an omelet with one egg and one egg white — this way you’ll get the benefit of the yolk without the added cholesterol of two yolks. Stuff it with spinach, tomatoes, red onion, and fat free feta. The veggies will provide essential heart-healthy vitamins and minerals. The eggs, which are full of protein, will keep you full until lunch.
Whole grain blueberry muffin
Once again, whole grains are great for heart health. They prevent a spike in blood sugar that can lead to heart damage down the road. A whole grain blueberry muffin is the perfect option for anyone who needs breakfast on the go. Studies have shown that the antioxidants in blueberries can lower blood pressure. Plus, the whole grains will keep you full.
Avocado toast with an egg
Avocados can help lower blood pressure because they contain both potassium and lutein, a carotenoid typically found in greens. Both nutrients help regulate blood pressure in the body. Slice some avocado and put it over whole wheat toast for a filling breakfast. For added protein, top it with an egg. Make sure not to put any cheese or added salt on the toast, since that’s a great way to add sodium. Evidence suggests that high-protein foods, such as eggs, can help lower blood pressure.
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