3 breakfast foods to help you lower high blood pressure

Diet is a major contributor to high blood pressure, with salt being one of the main culprits. But conversely, there are foods that can help lower high blood pressure, according to the Express (UK).

Dr Deborah Lee, a doctor with many years of experience working at the UK National Health Service, specifically recommends three breakfast dishes that can tackle high blood pressure.

1. Whole grains, preferably oats

The best whole grain is oatmeal.

Dr. Lee recommends choosing whole grains over refined grains to lower blood pressure.

A study of 13,368 people with an average age of 52, followed for 16 years, found those who ate whole grains more often during the week had the lowest rates of high blood pressure, explains Ms Lee, according to Express.

And the more whole grains you consume, the lower your risk of high blood pressure.

Whole grain cereals in the study were defined as containing at least 25% oats.

Dr. Lee recommends the best whole grains as oatmeal, sugar-free granola bars (made with oats and nuts), whole-wheat bread, and wheat-oat bread.

Read labels carefully, Lee notes. Avoid sugary foods and check the salt content to choose low-sodium options. Be mindful of portion sizes.

2. Yogurt

Eating at least 5 servings of yogurt a week reduces the risk of high blood pressure by up to 19%.

Dr. Lee cites a 2018 study that followed people for 30 years, which found that eating at least five servings of yogurt a week reduced the risk of high blood pressure by up to 19%.

She recommends choosing unsweetened yogurt. Add fresh fruit and nuts for extra antioxidants and fiber.

3. Fruit

Dr. Lee said: A 2022 Swedish study, which monitored the blood pressure of 2,283 patients with high blood pressure but did not treat it, found that eating bananas reduced blood pressure by 2.7 mmHg, apples and pears reduced it by 3.9 mmHg, and citrus fruits reduced it by 3.4 mmHg.

Dr Lee says the best fruits for lowering blood pressure are bananas, apples, pears, berries (like strawberries), figs and kiwis, according to Express.

Source link: https://thanhnien.vn/bac-si-3-mon-an-sang-giup-ban-ha-huyet-ap-cao-185231205100114068.htm