According to the American Heart Association (AHA), a healthy breakfast rich in fiber, low in sodium and rich in potassium can help maintain stable blood pressure throughout the day.
Research shows that consuming breakfast with high whole grains and low refined sugar helps reduce the risk of high blood pressure by up to 15%.
Foods such as oats, whole wheat breadcrumbs and brown rice are good sources of complex carbohydrates, which help release energy slowly and avoid sudden spikes in blood sugar - a factor associated with high blood pressure.
In addition, the World Health Organization recommends adding potassium-rich foods such as bananas, avocados, and spinach to breakfast. Because potassium helps balance the amount of sodium in the body and supports the dilation of blood vessels. A banana provides about 422 mg of potassium, helping to meet the recommended level of 3,5004,700 mg of potassium/day.
Plant protein such as soybeans, lentils or almond milk is also recommended instead of animal protein high in saturated fat. A plant-based protein diet helps improve vascular endothelial function and reduce cardiopulmonary blood pressure.
For the above reasons, housewives should prepare breakfast for the family including whole grains, green vegetables, potassium-rich fruits, and plant-based proteins to keep blood pressure healthy.
Maintaining a healthy breakfast not only helps stabilize blood pressure but also supports long-term cardiovascular health.
