Want to lower blood pressure naturally, doctor says eat this for breakfast

High blood pressure often has no obvious symptoms, but it increases the risk of serious health complications. The good news is that some breakfast foods can help lower blood pressure naturally and effectively.

Here, Dr. Angela Ryan Lee, a cardiologist at the American medical education organization - Knowledge to Practice, shares 6 nutritious breakfast dishes that help reduce blood pressure naturally.

Oatmeal with fruit and nuts

Oats are a whole grain that is rich in soluble fiber, vitamins, and minerals. One cup of oatmeal provides about 4 grams of fiber, which aids digestion and helps lower cholesterol, blood sugar, and blood pressure. The high fiber content also helps you feel full longer, aiding in weight control.

Oatmeal provides about 4 grams of fiber, which aids digestion and helps lower cholesterol, blood sugar, and blood pressure.

Photo: AI

For added flavor and nutritional value, add berries, chia seeds, flaxseeds, or walnuts—all of which are rich in antioxidants and omega-3 fatty acids. However, avoid instant oatmeal, which often contains added sugar and salt, according to Verywell Health.

Soaked chia seeds

Chia seeds are high in fiber and omega-3s, which are good for your heart. A review of eight studies found that people who regularly ate chia seeds had lower blood pressure than those who didn’t.

Simple recipe: Soak chia seeds in almond milk or fresh milk overnight. When eating, you can add fruit to increase flavor and nutrition.

Yogurt - fruit

A smoothie made with fruit and plain yogurt is a delicious and nutritious breakfast option. Research shows that replacing cheese or milk with yogurt can reduce the risk of high blood pressure. Plain yogurt is high in protein, calcium, and good bacteria for your gut. Add berries or potassium-rich fruits and nuts for an extra boost of antioxidants and healthy fats.

Fruits such as bananas, avocados, papaya, cantaloupe, and kiwis are high in potassium, which can significantly lower blood pressure. Studies have shown that high potassium intake can reduce blood pressure by up to 6 points. However, people with chronic kidney disease or who are taking potassium-lowering medications should be cautious.

Avocado

Avocados are rich in potassium, healthy fats, antioxidants, and fiber. Research shows that eating avocados regularly can help reduce the risk of high blood pressure. Another study found that replacing milk and meat with avocados can reduce the risk of heart disease.

Vegetable fried egg

Eggs can be part of a heart-healthy diet. Research shows that moderate egg consumption reduces blood pressure and HbA1c.

Add bell peppers, spinach, mushrooms for extra potassium, fiber and nutrients, just don't add too much salt.

A balanced breakfast rich in fiber, potassium, and omega-3s not only helps stabilize blood pressure but also improves overall heart health, according to Verywell Health.

Source: https://thanhnien.vn/muon-giam-huet-ap-mot-cach-tu-nhien-bac-si-dan-hay-an-sang-mon-nay-185251010161451111.htm