Introduction
If you’re looking for delicious breakfast recipes that can help lower your blood pressure, look no further than Eat This Not That. This website offers a variety of recipes that are not only tasty, but also packed with nutrients that can help reduce your risk of high blood pressure. From oatmeal to smoothies, you’ll find a variety of recipes that are sure to satisfy your taste buds and help you maintain a healthy lifestyle. So, if you’re looking for a delicious way to start your day, check out Eat This Not That’s best breakfast recipes to help lower your blood pressure.
Best Breakfast Recipes to Help Lower Blood Pressure — Eat This Not That
High blood pressure is a serious health issue that can lead to heart disease, stroke, and other serious medical conditions. Eating a healthy breakfast is one of the best ways to help lower your blood pressure. Here are some of the best breakfast recipes to help you get started.
Overnight Oats
Overnight oats are a great way to start your day. Simply mix together rolled oats, chia seeds, and your favorite milk. Add in some fresh fruit, nuts, and a sweetener of your choice. Let the mixture sit overnight in the fridge and enjoy in the morning. Oats are a great source of fiber, which helps to reduce cholesterol and lower blood pressure.
Eggs and Veggies
Eggs are a great source of protein and can help to keep you full throughout the morning. Try scrambling some eggs with some vegetables like spinach, peppers, and mushrooms. Add in some avocado for a healthy fat and top with some salsa for a flavorful kick. This breakfast is sure to keep you energized and your blood pressure in check.
Smoothie Bowl
Smoothie bowls are a great way to get your daily dose of fruits and veggies. Start with a base of your favorite milk and add in some frozen fruit like banana, strawberries, and blueberries. Top with some nuts, seeds, and a drizzle of honey for sweetness. This breakfast is packed with vitamins and minerals that can help to reduce inflammation and lower blood pressure.
Yogurt Parfait
Yogurt parfaits are a delicious and healthy way to start your day. Layer some plain Greek yogurt with fresh fruit, nuts, and a drizzle of honey. This breakfast is full of probiotics, which can help to reduce inflammation and improve digestion. Plus, the protein and healthy fats will help to keep you full and your blood pressure in check.
Omelet
Omelets are a great way to get your daily dose of protein and veggies. Start by whisking together some eggs and adding in your favorite vegetables. Top with some cheese and herbs for flavor. This breakfast is sure to keep you full and your blood pressure in check.
Eating a healthy breakfast is one of the best ways to help lower your blood pressure. Try out some of these delicious breakfast recipes to get started. With a few simple ingredients, you can create a nutritious and delicious breakfast that will help to keep your blood pressure in check.
If you have high blood pressure, your doctor has probably instructed you to hone in on your diet. Besides family history and lifestyle factors like how often you exercise, many common factors that cause high blood pressure are rooted in diet, such as consuming too much sodium and fatty foods.
“Also called ‘hypertension,’ high blood pressure is when the force of your blood pushing against the walls of blood vessels is higher than it should be (normal is 120/80 which is a ‘systolic’ and ‘diastolic’ reading, elevated is 120-129/<80 and high is 130+/80+ and there are several stages of ‘high’),” says Seattle-based registered dietitian nutritionist, Ginger Hultin, MS, RDN, owner of ChampagneNutrition® and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.
If you switch to a heart-healthy diet, it’s a surefire way to help you reduce blood pressure as well as reduce your risk for heart attack, according to the American Heart Association.
So what exactly is a heart-healthy diet to lower blood pressure?
“To control blood pressure, you want to aim for a high fiber, low saturated fat, low sodium diet,” says Hultin. “Many people eat too much sodium and not enough potassium. Spices like cinnamon and ginger may help lower inflammation in the body, an important factor in heart health.”
And starting off your day with a heart-healthy breakfast is an easy way to start lowering your blood pressure. A 2016 study published in the Journal of Lifestyle Medicine found that eating breakfast was associated with a lower risk of hypertension.
But not just any breakfast will help lower blood pressure. For a blood pressure-friendly morning meal, “choose foods like oats or whole-wheat toast with heart-healthy avocado rather than high sodium/high fat meat-based options,” says Hultin.
Here are 12 delicious breakfasts that will help you lower your blood pressure. Read on, and for more on how to eat healthily, don’t miss The #1 Best Juice to Drive Every Day, Says Science.
This smoothie is perfect if your mornings require an on-the-go option to fill you up. It’s packed with heart-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 our recipe for Pear Cardamom Oats Smoothie.
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Maybe you never considered sweet potatoes as a breakfast food–but we’re here to convince you. This simple 4-ingredient recipe includes sweet potatoes (linked to lowering blood pressure thanks to their high potassium content), oats, and blueberries for added fiber. (And you can opt for a low or non-fat yogurt to make it extra heart-healthy.)
Get our recipe for Breakfast Loaded Sweet Potato.
This vegetarian frittata is based on the Persian dish Kuku Sabzi, which literally means whipped eggs and herbs. The protein from the eggs will help keep you satiated, while the turmeric also included has been linked to lower blood pressure.
Get our recipe for Egg and Herb Frittata.
Even if it’s not fall, this parfait will be a hit for any pumpkin pie lover. And it will also help lower your blood pressure thanks to the canned pumpkin, which has been found to help lower blood pressure.
Get our recipe for Pumpkin Parfaits.
This recipe only requires a mug and a microwave to make. It delivers tons of heart-healthy veggies, including broccoli (which has been found to help lower blood pressure thanks to the amino acid glutamic acid) red bell peppers, and onions.
Get our recipe for Broccoli-Cheese Eggs in a Mug.
This plant-based smoothie bowl has tons of fiber thanks to fresh fruit like mango, kiwi, and pomegranate seeds, which are linked to lower blood pressure.
Get our recipe for Golden Mango Smoothie Bowl.
This veggie-filled frittata is a great savory option to whip up for breakfast. It’s packed with lots of veggies, including asparagus, spinach, leeks and red pepper. Specifically, asparagus is high in potassium, an electrolyte that balances sodium levels, helping to lower blood pressure.
Get our recipe for Spring Vegetable Frittata.
You read that right–cinnamon rolls. You can make this recipe ahead of time so you can munch on it first thing. Not only does it have heart-healthy oats, but the addition of cinnamon and flax seeds have both been found to help lower blood pressure.
Get our recipe for Cinnamon Roll Overnight Oats.
Tofu is a staple in vegetarian fare, and it’s also amazing for your heart. A study found that tofu is rich in isoflavones, which have been found to lower blood pressure. Plus, the veggies like red pepper, kale, and tomatoes are also great additions.
Get our recipe for 10-Minute Mediterranean Tofu Scramble.
“High fiber oats combine with high fiber apples to help lower cholesterol levels and support proper blood flow. Both are considered ‘anti-inflammatory’ foods,” says Hultin. “There’s no salt at all in this recipe but there is protein-rich yogurt. For heart health, choose a non-fat version.”
Get the recipe for Apple Spiced Overnight Oats.
“This simple smoothie is balanced with protein and high fiber carbohydrates plus plenty of potassium and magnesium-rich fruits and veggies to help support the heart,” says Hultin. “Choose non-fat yogurt for heart health and consider boosting anti-inflammatory omega-3 fatty acids by adding in a tablespoon of chia or hemp seeds.”
Get the recipe for Calming Smoothie.
“Oats and bananas both contain potassium—a mineral that is important for heart health and gives a proper balance to sodium in the body,” says Hultin. “Many people eat too much sodium and not enough potassium. Spices like cinnamon and ginger may help lower inflammation in the body, an important factor in heart health.”
Get the recipe for Banana Ginger Oats.