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Best Breakfast to Lower Blood
Pressure
June 10, 2009 (last updated, March 10, 2013)
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By Susan M. Callahan, Health Editor and Featured Columnist

In the battle against high blood pressure, your diet can be a
powerful ally.  What is the best breakfast to eat to lower blood
pressure?  And is there really  an ideal breakfast to reduce your
blood pressure numbers? According to research, the surprising
answer is "yes".  

High blood pressure, also called hypertension, affects more
than 73.6 million Americans.  That’s 1 out of every 3 adults in
the US.  Of the estimated 73 million Americans with high blood
pressure, a full 22% --- 16.2 million adults --- are not even
aware that they have high blood pressure .  In 2005, the last
year for which figures are available, high blood pressure
(hypertension) killed 57, 356 people in the US.  High blood
pressure is a serious disease, raising your risks for heart attack,
stroke, heart failure and kidney failure.  

Normal blood pressure is 110 to 120/70. High blood pressure
is defined as having a blood pressure reading above 140 for
the top number (systolic pressure) or more than 80 for the
bottom (diastolic pressure number) number.  Numerous
government agencies and university research studies have
found that certain breakfasts are far superior to others for
lowering blood pressure.

The Key Role of Salt in High Blood Pressure

It has long been known that lowering salt intake is a key to
lower blood pressure. A May 4, 1999 Canadian mega-study
reviewed all existing studies on diet to lower blood pressure
concluded that you should limit salt intake to 2 to 3 grams (90
to 130 mmol) per day total if you need to lower your blood
pressure. American medical authorities have set an even lower
target. The American Heart Association recommends that we
limit daily salt intake to no more than 2200 mg (2.2 grams) per
day for optimal blood pressure.

Spices, Herbs and the DASH Diet Can Help Lower Blood
Pressure
























The gold-standard for studies on the use of diet to lower blood
pressure was conducted by the National Heart, Lung and Blood
Institute, a part of the National Institutes of Health. The
Institute’s findings were published as  “Dietary Approaches to
Stop Hypertension” or the DASH diet.

High blood pressure, the study concluded, is best lowered by
consumption of a diet consisting primarily of fruits and
vegetables, low-fat dairy and that is also low in total fat, red
meat and other sources of saturated fat and that is relatively
high in fish content compared with the standard American diet.
This diet is rich in magnesium, a mineral needed to control
metabolism and other processes, calcium and potassium, a
mineral which other studies have found to be particularly
effective in reducing blood pressure.

Here are the daily goals and limits for carbohydrates, proteins,
salt, potassium and other nutrients you should strive to lower
blood pressure on for various calorie diets:


































Whole Grain Cereal Helps Lower Blood Pressure

A 2010 study from researchers at the Division of Applied
Medicine  and the Rowett Institute of Nutrition and Health at  
University of Aberdeen in the UK studies how whole grains
affect cardiovascular risk, including blood pressure. They found
that people who eat whole grains 3 times a day saw their
systolic blood pressure drop by 6 points after just 4 weeks.

Try eating whole grain cereal for breakfast as one of your 3
servings of whole grain.

Spices Help Lower Blood Pressure at Breakfast

In addition to healthy foods, spices play a central role in
controlling blood pressure. A British study  of the effects of
garlic and onions on high blood pressure concluded that people
who eat more than 4 servings of onions or garlic per week
lowered their  systolic (top number) blood pressure readings
by 20 points and their diastolic (bottom number) blood
pressure by 10 points.

Other research studies have found that  curry (turmeric) , red
peppers, and certain whole grains have measurable positive
effects on hypertension.

Drawing from all of the available research studies, we have
formulated the following best breakfast for lowering blood
pressure.

Best Breakfasts to Reduce Blood Pressure

Mondays, Wednesdays and Fridays

1.        Tex-Mex curry omelete. Dice an onion. Dice a red bell
pepper. Dice a green bell pepper. Shave a clove of garlic.  
Sautee a cup of mushrooms (use your favorite mix of
mushrooms—shitake, button, whatever kind you prefer).  Mix
the whites of two eggs, an ice-cream scoop of onions, a scoop
of red bell peppers and green bell peppers.  Sautee in a
teaspoon of olive oil or olive oil spray until the onions are
almost carmelized. Add a teaspoon of curry.  Add a cup of
mushrooms which have been pre-cooked.  Add a light shaving
of  Swiss cheese or two-small cubes of feta cheese. By “light
shaving”, I mean no more than a table spoon total of cheese.  

2.        For a side drink, blend a half a banana and a cup of
blueberries, and two ice cubes.

Tuesdays, Thursdays and Saturdays

Assemble a cup of blueberries, a banana and a half a cup of
skim milk.  Add a scoop of plain soy protein powder.  Blend the
blueberries, banana, protein and milk on medium speed for 30
seconds.  Add a pinch of nutmeg or cinnamon on top.

Sunday Feast for Low Blood Pressure

Assemble lite whipped cream, a banana, cup of blueberries, two
strawberries.  Cook a bowl of oatmeal. Add a teaspoon of
butter substitute such as Olivio or Promise.

[Update: Add stevia if you like it sweet. A 200 study from the
University of Taipei found that those who use 250mg of stevia
3 times a day can lower their blood pressure by 10%. ]

Slice a half a banana and arrange the slices on top of the
oatmeal. Sprinkle the blueberries on top of the bananas. Finish
with a squirt of low-fat canned whipped cream. Top with a
strawberry.

Related:  
High Blood Pressure -Top 10 Natural Remedies /High
Blood Pressure During Pregnancy - 10 Natural Remedies /
Ideal Breakfast for Diabetics / Ideal Breakfast for
Hypoglycemia /Foods That Shrink Your Waist/ Foods That
Reduce Blood Pressure
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  1800 Calorie
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2000 Calorie
Diet
2200 Calorie
Diet
Total fat:
27% of
calories
486 calories
540 calories
594 calories
Saturated fat:
6% of calories
108 calories
120 calories
132 calories
Protein: 18%
of calories
324 calories
60 calories
396 calories
Carbohydrate:
55% of
calories
990 calories
1100 calories
1210 calories
Cholesterol:
150 mg
     
Sodium:
1500 mg
Potassium:
4,700 mg
     
Calcium:
1,250 mg
     
Magnesium:
500 mg
     
Fiber: 30 g
     

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Eating whole grain cereal for breakfast can help lower your blood pressure.