They say breakfast is the most important meal of the day, and it turns out it can also impact your blood pressure. Research indicates that individuals who skip breakfast are at a higher risk of developing high blood pressure (hypertension). If you’re among the nearly 50% of U.S. adults dealing with high blood pressure, incorporating a nutrient-rich breakfast could help lower your numbers. “Eating breakfast provides essential nutrients that support heart function, promoting better vascular tone and blood pressure regulation,” explains Michelle Routhenstein, M.S., RD, CDCES, a registered dietitian specializing in preventive cardiology.
Be cautious with pastries and processed meats, such as sausage, as they can contain a surprising amount of hidden salt. If you’re looking for ideas, these 10-minute breakfasts for high blood pressure are a fantastic starting point.
Helps Regulate Blood Sugar
“Eating breakfast can help regulate blood sugar and improve insulin sensitivity, which, if not managed, can lead to increased blood pressure,” explains Rosenstein. Persistently high blood sugar levels can cause blood vessels to stiffen and impair kidney function, both of which may contribute to high blood pressure.
Additional Tips for Managing Blood Pressure
Incorporating breakfast into your routine isn’t the only way to manage blood pressure effectively. Here are some other strategies that can help lower your numbers:
- Eat a Well-Rounded Diet: Remember the essentials of a balanced breakfast? They’re just as important for other meals too. Focus on heart-healthy foods like fruits, vegetables, low-fat dairy, skinless poultry, fish, nuts, and legumes.
- Manage Stress: While it may be easier said than done, managing stress is crucial for maintaining healthy blood pressure. Consider strategies such as socializing with friends, meditating, practicing gratitude, and staying physically active.
- Move More: Regular physical activity can help lower blood pressure and alleviate stress. Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week. If that feels daunting, start gradually—every bit helps!
- Limit Alcohol: Although it’s sometimes viewed as heart-healthy, excessive alcohol consumption can raise blood pressure. The American Heart Association advises limiting alcohol intake to one drink per day for women and two for men.
The Bottom Line
A balanced breakfast can support healthy blood pressure and reduce the risk of heart disease. While any morning meal is beneficial, eat breakfast within an hour of waking. For optimal blood pressure benefits, fill your plate (or bowl!) with a mix of fruits, vegetables, lean protein, and whole grains. For more ideas, explore our favorite high-fiber breakfasts for better blood pressure.
