6 Breakfast Foods to Naturally Lower Blood Pressure

High blood pressure does not cause symptoms, but it increases the risk of serious health complications, earning it the nickname “silent killer.” The following breakfast foods may help lower blood pressure.

1. Oatmeal with fruits and nuts

Oatmeal is a whole grain rich in many health benefits. It is rich in soluble fiber, vitamins and minerals. A serving of oatmeal contains about 4 grams of fiber, aiding digestion. Studies show that oatmeal can help lower cholesterol levels, blood pressure and blood sugar levels. The high fiber content also keeps you feeling full longer, which can make weight management easier.

Although oatmeal itself can be bland, adding berries, chia, hemp, flaxseed or nuts can provide both sweetness and texture while providing additional nutrition in the form of antioxidants and omega-3 fatty acids.

Be wary of “instant” oatmeal, which is steamed oatmeal rolled very thinly to speed up the cooking time. While these options are convenient, they often contain added sugar and salt.

2. Chia seed pudding

Chia seeds are rich in fiber and heart-healthy omega-3 fatty acids. A review of eight studies found that people who regularly consumed chia seeds had lower blood pressure than those who did not consume them.

To make it, add chia seeds to milk of your choice, such as almond or 2% milk, and refrigerate overnight. Mix in some vanilla, cinnamon, pumpkin pie spice, and a small amount of honey or maple syrup for added flavor. Garnish with berries or other fruits for added flavor and nutrients, and enjoy.

3. Fruit Smoothies

A fruit and Greek yogurt smoothie can make a delicious and nutritious breakfast. Nut butter, like almond or walnut butter, can add protein and healthy fats. Many fruits are rich in potassium, which has a significant hypotensive effect.

Studies have shown that higher potassium intake can lower blood pressure by up to six points. Guidelines recommend people aim for 3,500 to 5,000 milligrams (mg) per day, ideally through diet. People with chronic kidney disease or those taking certain medications that require potassium monitoring should be careful about their potassium intake, including some blood pressure-lowering medications.

4. Avocado toast

Avocados are another great fruit rich in potassium, containing heart-healthy fats, antioxidants, and fiber. A preliminary study among Mexican women found that frequent avocado consumption was associated with lower rates of hypertension. Another study of women in the United States found that replacing fats from other sources, such as butter, margarine, meat and eggs, with avocados was associated with a lower risk of heart disease.

Mashup a little avocado on fiber-rich sprouted grain toast can make a satisfying breakfast. Garnish with a squeeze of lime, tomato slices and hemp seeds for delicious flavor and added nutrition. For even more flavor, sprinkle with herbs, like parsley or cilantro, and your favorite spice.

5. Greek yogurt with fruits and nuts

Greek yogurt is rich in protein, calcium and probiotics and has various health benefits. A large study found that people who replaced cheese and other dairy products with yogurt had a lower risk of developing hypertension.

Be wary of flavored Greek yogurt at the store, which is often loaded with added sugar. Instead, make your parfait with plain Greek yogurt topped with berries, nuts and seeds for antioxidants and healthy fats.

6. Vegetable omelet

Eggs can be part of a heart-healthy diet. Research suggests that moderate egg consumption is acceptable. One study examining blood pressure found that people who ate more eggs had lower blood pressure and hemoglobin A1c levels (a measure of blood sugar control). However, there was no significant difference after adjustment for other risk factors.

If you’re concerned about the cholesterol content, consider using egg whites. They provide proteins without cholesterol or saturated fats.

Cooking eggs in butter adds saturated fat, so use olive oil instead. Chopped peppers, spinach and mushrooms can provide additional nutrition, providing potassium, fiber and other nutrients. Avoid topping your omelette with too much salt and cheese.