Heart Healthy Breakfast Foods to Reduce Blood Pressure

A healthy diet optimizes your health, reducing the risk of medical conditions like heart problems, as we age.

As most of the heart problems are not easily cured without surgical intervention we can do the next best thing available: adapt a well-balanced, healthy diet to reduce the risk factors like high blood pressure and keep our heart healthy.

All good things need a great start. The breakfast, first meal of the day is your opportunity to give a great start to your heart-healthy diet.

So here are four breakfast foods to lower your blood pressure:

Oats:

Oats are one of the healthiest grains on the planet earth and naturally is the best breakfast foods you can have the first thing in the morning. These incredibly nutritious grains are filled with large amounts of healthy soluble fiber of beta-glucan which reduces both total and LDL cholesterol levels in the body significantly improving hearth health. Being fast filling foods that digest slowly it also helps you lose weight. Low calories, high vitamins, minerals, and fiber content, oats give a perfect start to your day.

Eggs (In moderation):

Eggs are the easiest and most quality source of protein that help you with your daily protein requirements. They are filled with almost all vitamins (except for C) and healthy fats that are essentials for your general health. An egg has been a staple breakfast food due to its extraordinary protein and nutritious profiles and there is no reason you should miss this one. However, you must use eggs in moderation due to their slightly high cholesterol content: 1 or 2 whole eggs make a good breakfast choice.

Olive oil: 

A superb source of mono-saturated fatty acids, olive oil is your best friend that can help your reduce your blood pressure. Recent medical research on heart health has revealed that adding at least ½ tablespoon of olive oil to your daily diet can lower the risk of coronary and cardiovascular diseases by 18%.  Though you cannot fully replace your cooking oil with olive oil, you can surely add it to your vegetable salads or light roasts or other breakfast preparations.

Fruits & Seeds:

Flax, chia & pumpkin seeds are three types of seeds that provide excellent support in reducing your blood pressure. While flax & Chia seeds are filled hearth healthy omega-3 fatty acids, pumpkin further is a mineral gold mine with zinc and magnesium. Fruits like bananas, oranges, berries, mangoes are filled with antioxidants, vitamins, minerals and are perfect to top your oatmeal as natural sweeteners. Load your oatmeal with fruits and have a handful of seeds as snacks are you are all set.

The first meal you are going to have in the day not only keeps you on track but gives you a winning early in the day and inspires you to stay on the healthy track. And that is one of the reasons why the breakfast of the most important meal of the day. So, once you hit your early 40s a heart-healthy diet is critical to mitigate the risk factors like high blood pressure.

Go now, have a healthy breakfast and help your heart!

Need more info on foods that can lower your blood pressure and make your heart healthy?

Padma Shri Awardee Dr. Alla Gopala Krishna Gokhale is ‘Best Heart Specialist in Hyderabad’ who can help you. You can contact him here.