Cardiologists reveal the “best” breakfast: what to eat and when to adjust blood pressure levels!
Experts recommend the best breakfast to help regulate blood pressure levels
Dr. Michael Twyman, a cardiologist at Apollo Cardiology in St Louis, UK, has revealed the three foods you should eat for breakfast if you want to better control your blood pressure.
Let’s start with something that many people already eat for breakfast: protein . The doctor explains, “Protein is important for muscle synthesis, so you should eat at least 30 grams of protein in your first meal of the day.” For comparison, two eggs on average contain about 13 grams of protein.
Consuming more protein, especially when combined with strength training, can help increase muscle mass, which is associated with a reduced risk of high blood pressure. However, it’s worth noting that high-protein breakfasts like eggs, bacon, and sausage also have their drawbacks.
Eggs in particular contain a fair amount of cholesterol. However, doctors insist that cholesterol will not interfere with blood pressure-lowering efforts, telling Eating Well that “dietary cholesterol does not increase serum cholesterol levels, so don’t worry about the cholesterol content of eggs.”
Second, doctors recommend starting your day with fiber, primarily to avoid morning glucose spikes that can lead to problems like insulin resistance, cravings, and high blood sugar, which can also affect blood pressure in the long run.
Starting with fiber will help slow down digestion throughout the day and keep your glucose levels balanced. Plus, there are plenty of fiber options to choose from at breakfast, from whole-grain cereals to oatmeal and fruit.
“Foods high in nitrates, such as leafy greens and beets, supply the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที body with compounds that help produce nitric oxide,” the doctor continues. This key component helps lower blood pressure and directly combats hypertension.
While it’s not a common breakfast food, doctors recommend adding spinach to your scrambled eggs or adding garnishes like basil and parsley without changing your breakfast plan too much, stressing that a breakfast full of leafy greens may actually be the best thing for your heart.
Dr. Twyman’s final tip for making breakfast more heart-healthy is to make it the biggest meal of the day.
Doctors also recommend eating breakfast within an hour of sunrise, as timing your meal around your sleep cycle and other natural processes in your body is just as important for maintaining blood pressure as eating your actual meal.
High blood pressure is often referred to as the “silent killer” because it is the number one risk factor for death worldwide, affecting more than a billion people. It can lead to life-threatening conditions such as heart disease and stroke. However, because it has no symptoms, many people may not even know they have high blood pressure until tragedy strikes.