What to eat in the morning to lower blood pressure?

Diet plays a huge role in controlling blood pressure. Breakfast is the ideal time to load up on nutrients that help your body regulate blood pressure. These breakfast foods are rich in potassium, magnesium, calcium, fiber, and healthy fats, according to the US health website Healthline .

Oatmeal and eggs are both heart-healthy breakfast foods.

PHOTO: AI

People with high blood pressure should prioritize eating the following foods for breakfast:

Discover the perfect breakfast with oats for an energetic new day

Oatmeal is one of the best breakfast foods for blood sugar, blood pressure, and overall heart health. This whole grain is rich in beta-glucan, a type of soluble fiber that can lower blood cholesterol and benefit heart health.

Some research evidence suggests that regular consumption of oats reduces both systolic and diastolic blood pressure. To add more nutrition to your meal, people can eat oats with berries, nuts or chia seeds to increase antioxidants and healthy fats.

Yogurt and berries

Low-fat or fat-free yogurt is a good source of calcium. Calcium is an important mineral that helps regulate blood pressure. Studies show that diets rich in calcium help lower blood pressure.

Combine yogurt with berries like blueberries, strawberries, raspberries, and bananas for a nutritious breakfast. This meal is not only rich in calcium and antioxidants, but also potassium, especially bananas. Potassium helps dilate blood vessels, improving circulation, thereby naturally lowering blood pressure.

Green vegetable and fruit smoothie

A great way to combine a variety of healthy foods in one serving is to blend greens like spinach and kale with bananas, blueberries, or oranges to create a drink rich in potassium, magnesium, and antioxidants. These nutrients help dilate blood vessels and improve circulation.

Egg

Eggs are a great source of high-quality protein, making them a healthy breakfast option. When prepared in low-fat ways, such as boiled or poached, they are heart-healthy and do not raise bad cholesterol. Pairing eggs with vegetables like tomatoes and spinach adds antioxidants and potassium, both of which are good for blood pressure, according to Healthline.

Source: https://thanhnien.vn/an-gi-vao-buoi-sang-de-giam-huyet-ap-185250410135530924.htm