High blood pressure: Best breakfast foods to reduce hypertension risk and lower reading

High blood pressure: Best breakfast foods to reduce hypertension risk and lower reading

07/08/2021

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High blood pressure means your blood pressure is consistently too high and means that your heart has to work harder to pump blood around your body. This can put an extra strain on your heart and blood vessels, which subsequently raises your risk of having a heart attack. Fortunately, the condition can be reversed by making healthy lifestyle modifications including these delicious breakfast meals.

Oats

Oats contain a type of fibre called beta-glucan, which may help to reduce blood cholesterol levels.

Beta-glucan may also lower blood pressure, according to some research.

Start the day off with a bowl of oatmeal, or use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties, advised Medical News Today.

In a study published in the National Library of Health, the effects of dietary fibre such as oats on blood pressure were further investigated.

Eligibility criteria for studies included randomized controlled trials of at least six weeks duration, testing a fibre isolate or fibre-rich diet against a control or placebo, said the study.

It added: “Higher consumption of beta-glucan fibre is associated with lower systolic blood pressure and diastolic blood pressure.

“The results of this review are consistent with recommendations to increase consumption of foods rich in dietary fibre, but some additional emphasis on sources of beta-glucans, such as oats and barley, may be warranted.”

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Natural yogurt

The America Heart Association stated that yogurt may reduce the risk of high blood pressure in women.

The researchers found that middle-aged women who consumed five or more servings of yogurt each week for 18–30 years showed a 20 percent reduction in the risk of hypertension when compared to similarly aged women who rarely ate yogurt.

The men in the study did not appear to have the same benefits, but their yogurt intakes tended to be lower.

Unsweetened yogurts, such as natural or Greek yogurts, tend to have more benefits.

This can be enjoyed with fruit, nuts, or seeds for a healthful snack or dessert.

Berries

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

A large study was conducted investigating berries effect on hypertension with more than 34,000 people.

It was found that those with the highest intake of anthocyanins mainly from blueberries and strawberries had an eight percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.

Enjoy berries as a snack or sweet treat after meals or add them to smoothies and oatmeal.

Among its list of foods which are good for high blood pressure, Blood Pressure UK says fruits are low in calories, contain helpful fibre and are packed with vitamins, minerals and antioxidants.

Wholegrain cereals are also a good choice, alongside vegetables, skimmed and semi-skimmed milk, low-fat yogurt, and low-fat cheeses such as soft or cottage cheese.

It says eggs can also be useful source of protein and minerals when eaten in moderation.

However, you should avoid fatty cuts of meat or prepared foods like sausages and bacon, as these can be high in salt and saturated fat, which can cause your blood pressure to rise and cause hypertension risk.

If you are a fan of having meat for breakfast, experts recommend choosing oily fish like salmon or mackerel.
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