High blood pressure, also known as hypertension, is a common health problem that can lead to serious complications such as heart disease and stroke. One easy way to control your blood pressure is to choose the right foods, especially for breakfast.

What you eat in the morning can set the tone for the rest of your day, and some foods have been proven to be effective in lowering blood pressure naturally.

One of the best breakfast foods for people with high blood pressure is oats. Oats are rich in a special type of fiber called beta-glucan. These fibers help lower cholesterol and maintain healthy blood circulation.

When your arteries remain flexible and clear, your blood pressure stays in a safer range. Studies show that regularly eating a warm bowl of oatmeal in the morning lowers both your upper and lower blood pressure readings.

Fruits such as blueberries, strawberries, and raspberries are another smart choice. These colorful fruits are full of natural compounds called flavonoids. Flavonoids help blood vessels work better by allowing them to expand and contract smoothly.

You can easily add berries to your breakfast by mixing them with oatmeal, cereal, or yogurt. They taste great and contribute to your heart health.

Yogurt and fresh milk, especially low-fat varieties, are beneficial because they contain calcium and potassium, two minerals that play an important role in controlling blood pressure. Potassium helps balance sodium levels in the body. When there is too much sodium and not enough potassium, blood pressure can rise.

A study published in the American Journal of Clinical Nutrition found that people who regularly consume low-fat yogurt have better control over their blood pressure. You can enjoy yogurt on its own or with fruit, or add milk to your cereal to reap these benefits.

Seeds, such as flaxseed, chia, and hemp seeds, are small but powerful. They are rich in fiber, potassium, and magnesium—all of which support healthy blood pressure.

Flaxseed is especially rich in omega-3 fats, which are good for the heart and help maintain the elasticity of the arteries. These seeds are easy to add to breakfast: sprinkle them on cereal, mix them into smoothies, or stir them into yogurt.

Whole grains, such as whole grain bread and high-fiber cereals, are also an excellent choice for breakfast. They help control weight and are associated with lower blood pressure. Choosing cereals that are low in sugar and high in fiber is key.

Nuts, especially pistachios, are another great food to include in your morning meal. Nuts are rich in healthy fats, protein, and fiber. Pistachios have been found to lower peripheral vascular resistance, which means they help blood circulate more easily throughout the body.

This can lead to lower blood pressure. You can eat a handful of pistachios as a snack or add chopped nuts to yogurt or cereal.

In summary, starting the day with a heart-healthy breakfast is a smart way to control high blood pressure. Oats, fruits, yogurt, seeds, whole grains, and nuts are excellent choices. | BGNES