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How To Tackle High Blood Pressure With Your Breakfast

High Blood Pressure is something over a billion people suffer from worldwide. As it is a condition that may lead to heart disease, the need to face it efficiently is very high. Fortunately, there are a lot of medications and methods that can prevent high blood pressure from jeopardizing your health significantly.

https://www.healthline.com/nutrition/foods-high-blood-pressure

Even though medications can be sufficient and strong enough, lifestyle changes and changes in one's diet can contribute to the reduction of your blood pressure rates. In fact, dietary changes can help significantly.

More specifically, adding to your breakfast foods that assist in tackling high blood pressure, can make a huge difference. Below, we suggest foods, beverages, and meals that contribute to your heart health. 

Yogurt with fruits and berries

This is a very good combination for a breakfast meal. This sweet meal is very nutritious and delicious at the same time. It provides a lot of energy, and that's what makes it ideal for breakfast.

Greek yogurt, specifically, is suggested for this meal. It is very rich in nutrients and minerals such as potassium and calcium. Hence, they contribute to the normal regulation of blood pressure.

The fruits that are suggested for this meal are citrus fruits. They contain a great number of minerals and vitamins. Some of these fruits are lemons, mandarins, grapefruit, and oranges. When it comes to grapefruit though, it might not "cooperate" with a meditation against high blood pressure. In this case, consulting a doctor is advised.

Berries, such as raspberries, cloudberries, and blueberries contain anthocyanins, which exist in antioxidants. The manifestation of molecules that can obstruct the transportation of blood through blood vessels or somehow interfere with it, can be prevented by anthocyanins. They also increase nitric oxide levels. 

Beans, Carrots ; Tomatoes

If you are looking for a more alternative, but yet efficient and nutritious breakfast, this is your meal. Instead of bacon and sausages choose carrots and tomatoes to accompany your breakfast beans. 

Magnesium, potassium, and fiber can be found in great amounts in beans. It's been shown by studies that beans might actually contribute to the reduction of blood pressure. 

https://www.healthline.com/nutrition/foods-high-blood-pressure#5.-Beans-and-lentils

Carrots are an excellent dietary choice, and not only for breakfast. In this case, though, they match nicely as you can also cook and boil them and accompany them with beans. However, eating them raw is way better as you gain almost all of its nutrients. What is interesting about carrots is that they actually reduce inflammation which can help in reducing blood pressure.

As lycopene is known to improve and sustain heart health, tomato products are highly suggested for consumption. In this case, some cherry tomatoes or a small salad with tomatoes next to the beans and the carrots is a very good choice. 

Spinach, eggs, and beets

If you are a fan of savory breakfasts, this breakfast meal might be your favorite. 

Spinach is one of the most suggested foods for people with high blood pressure. Spinach contains nitrates and antioxidants such as potassium, calcium, and magnesium. 

It has been found, in a study with 27 participants, that the consumption of spinach soup for a week actively resulted in the reduction of systolic and diastolic blood pressure. 

https://www.healthline.com/nutrition/foods-high-blood-pressure#17.-Spinach

In this case, it is very beneficial to eat boiled spinach with boiled eggs, in order to gain protein and nutrients to the greatest extent.

Beets are very nutritious in general. They are a very good dietary choice since due to the blood vessels can relax and blood pressure can decrease.

Herbs (tea)

There are many herbs that are known for their "therapeutic" character ( not only for high blood pressure). Some of them are ginger, sweet basil, and cinnamon. Their compounds contribute to a healthy regulation of blood pressure levels. 

These three herbs are the most popular because you can find them in a lot of recipes and beverages. The best choice for breakfast though is tea. Even if they are in small amounts, they still offer you a lot of nutrients. You can also create your own tea by combining a variety of herbs that create a balanced taste.

Sea Moss smoothie/ juice

Even though it's not a very popular choice, sea moss is gaining popularity because it is rich in nutrients. It is considered to be one of the world's best superfoods as it contains 92 out of 102 minerals (Irish Sea Moss). 

https://luciawellness.com/

Sea Moss or else called Seaweed is relatively new. That's why many people hesitate to use it. Nevertheless, it is absolutely safe. It is a red form of algae, and it is known that it has been used to treat illnesses and as a medicine since the 1800s. It contains minerals, vitamins, and antioxidants. It's also known that it boosts the immune system, helps digestion, and increases energy levels.

Let's see how it helps the heart.

It contains Magnesium, Potassium, Folic Acid, Vitamin D, and Omega 3 Fatty Acids. All of these components protect the heart's health.

In general, consuming sea moss helps blood circulation, promotes the health of blood vessels, and prevents cholesterol from clogging vessels. 

When it comes to the consumption of sea moss, there are many choices such as smoothies, juices, sauces, and cakes. 

In the case of breakfast, the choices of cake, smoothie, and juice would be great.

In the case of the smoothie, it can be combined with some other vegetables or even fruits to create a smoothie with more flavors and nutrients. For example, it could easily be combined with carrots, beets, and celery which are all very nutritious and are good for the heart and blood pressure.

In the case of the cake, as the flavor of sea moss is very unique, you could make a cake of sea moss and orange. Hence, you receive a lot of vitamins and minerals that improve your heart's health. 

In the case of juice, orange, and grapefruit are highly suggested to combine with sea moss and create a very healthy juice to drink while having your breakfast.

https://luciawellness.com/blogs/news/a-deeper-look-at-5-health-benefits-of-seamoss

Blood Pressure- The Phenomenon

High blood pressure is very often caused by high consumption of salt. Salt contains sodium, and when sodium levels increase in our organisms, we need more water and blood for our cells. Hence, blood circulates faster and our heart works faster in order to provide enough blood for the cells. Therefore, our blood pressure rises and creates a  problem which we are sometimes able to understand (hypertension). 

This is why it is very important to consume normal amounts of salt and foods that contain a lot of salt. It is vital for our general health and especially for our heart health to receive just enough sodium that our kidneys can easily process.

It is not very hard to do that. By making some changes to our diets, we can easily control how much salt we daily consume. It might be overwhelming at first- especially if the changes are a lot and difficult for us- but it is important for our health. 

In case you like some dishes not very salty, this is your chance. Try to avoid adding unnecessary salt or don't add salt at all. 

A common trap for all of us snacks. Especially nuts and seeds contain a lot of salt. Try to buy some unsalted ones.

If you are cooking your dishes, you can start exploring herbs and spices that can substitute salt or replace it. There are a lot of spices that can add a very special and interesting flavor to your dish. 

When eating fast food, try to learn how salty your dish is. If you have the choice, prefer unsalted dishes or dishes that have foods with low levels of salt. 

Generally speaking, be very conscious of the components of everything you eat, savory, or sweet. Always read the nutritional information.

Try to avoid the foods listed below, since they contain large amounts of salt.

  • Meat in a processed form ( ham, sausages, bacon)
  • Sauces such as Ketchup, Mayonaise, and Barbeque
  • Yeast and gravy granules
  • Cheese
  • Olives ; Pickles
  • Smoked fish and meat

https://www.eufic.org/en/whats-in-food/article/what-is-salt-and-how-does-it-affect-our-blood-pressure?gclid=CjwKCAiAxp-ABhALEiwAXm6IyYRt33CJA14CZzsfMoL-xwJFTpm7PwX7vkrVyJC38jUi6R35X_2lbRoCFU4QAvD_BwE

Closing Remarks

All the information mentioned above can be very useful when deciding on how you want to change your breakfast and make it more "blood pressure friendly". Even though a lot of vegetables and choices are not very usual for breakfast, they can be a good option.

A very efficient combination of vegetables and sea moss in the form of a smoothie, for instance, can help you face high blood pressure better or it might even enhance the efficiency of a possible medication. 

Considering how serious issues with blood pressure are and can be, we must do our best to protect our heart's health. Our diets and dietary choices can really make a change and help us tackle high blood pressure.

Don't hesitate to try new methods and new breakfast habits, because even though they aren't very popular choices they will boost your health, provide you a great variety of minerals and vitamins, and most importantly, they will contribute to the regulation of your blood pressure. 




References


https://www.healthline.com/nutrition/foods-high-blood-pressure

https://www.eufic.org/en/whats-in-food/article/what-is-salt-and-how-does-it-affect-our-blood-pressure?gclid=CjwKCAiAxp-ABhALEiwAXm6IyYRt33CJA14CZzsfMoL-xwJFTpm7PwX7vkrVyJC38jUi6R35X_2lbRoCFU4QAvD_BwE

https://luciawellness.com/

https://luciawellness.com/blogs/news/a-deeper-look-at-5-health-benefits-of-seamoss

https://luciawellness.com/blogs/news/how-sea-moss-can-improve-your-overall-health-1

https://www.eufic.org/en/whats-in-food/article/what-is-salt-and-how-does-it-affect-our-blood-pressure?gclid=CjwKCAiAxp-ABhALEiwAXm6IyYRt33CJA14CZzsfMoL-xwJFTpm7PwX7vkrVyJC38jUi6R35X_2lbRoCFU4QAvD_BwE