Number one breakfast to help normalize blood pressure

What to prepare for breakfast

High blood pressure can negatively affect the eyes, brain, kidneys, and heart. In addition to medication, maintaining a balanced diet with a moderate amount of sodium is one of the best ways to lower blood pressure and reduce the risk of other health complications.

The best breakfast choice is an omelet with vegetables.

Ingredients:

• 2 eggs
• 1/2 small broccoli (cut into small pieces)
• 1/2 red bell pepper (cut into cubes)
• 1 small tomato (peeled, cut into cubes)
• A handful of spinach or arugula
• 1 tablespoon of low-fat milk (optional)
• 1 teaspoon of extra virgin olive oil
• Spices - black pepper, turmeric, a little basil or oregano
• Without adding salt (you can add a little lemon juice for flavor)

First, lightly beat the eggs with milk, turmeric, and black pepper. Then, heat the olive oil in a pan over low heat.

First, sauté the broccoli and bell pepper for 2-3 minutes. Add the zucchini and spinach and cook a little more (until soft).

Pour the egg mixture over the vegetables. Cook over low heat, covered, until the omelet "sets."

Finally, sprinkle with fresh basil and add a little lemon juice.

Why this omelet is good for lowering blood pressure

No salt

Reducing salt intake is a key part of a healthy diet to lower blood pressure. Over time, constant high sodium intake can cause blood vessels to narrow, leading to higher blood pressure.

The best ways to control sodium intake are to avoid processed foods with high sodium content, not add salt to food after cooking, and limit the amount of salt during cooking. Instead, choose herbs and spices to add flavor without sodium.

Great source of fiber

Studies show that people with high blood pressure who follow a high-fiber diet have lower blood pressure compared to those who eat less fiber.

Fiber also supports a healthier and more diverse gut microbiome, which, in turn, has been associated with reduced inflammation and lower blood pressure. All thanks to short-chain fatty acids produced by beneficial gut bacteria.

Good source of potassium

Potassium is an important mineral that can help lower blood pressure by removing excess sodium through urine and relaxing blood vessels. If you have high blood pressure, you should consume between 3500 and 5000 mg of potassium per day, which exceeds the recommendation of 2400 to 3600 mg for adults without high blood pressure.

Contains heart-healthy protein

Protein is essential for nearly all of the body's functions. Consuming protein at breakfast is key to staying energized and full throughout the morning.

Eggs are an excellent protein choice for breakfast. In addition to protein, they contain many essential nutrients, including those important for heart health, such as choline, vitamin D, and B vitamins.

Tips for improving blood pressure

Move

Physical activity, including aerobic and strength exercises, can reduce blood pressure.

Studies show that 30 minutes of aerobic activity at least three days a week and 30-minute strength training sessions at least two to three days a week can lower overall blood pressure by 5 mm Hg.

Avoid smoking

Smoking raises blood pressure and damages blood vessels, significantly increasing the risk of heart attacks and strokes.

Manage stress

Stress is another culprit behind high blood pressure. Deep breathing exercises, meditation, and yoga are examples of activities that can help manage stress and reduce blood pressure.

Follow DASH diet

The DASH diet is an eating plan specifically designed for people with high blood pressure. In addition to limiting sodium intake, the diet emphasizes the consumption of various vegetables, fruits, whole grains, fish, poultry, beans, nuts, vegetable oils, and low-fat or fat-free dairy products.