Potassium-rich breakfast
Potassium is a mineral that has a counter-sodium effect, helping the body excrete salt through the kidneys, thereby reducing pressure on the vessel walls.
According to the AHA, people with high blood pressure should supplement 3,500-4.700 mg of potassium per day, through food instead of functional foods.
A potassium-rich breakfast suggests:
1 cup of oatmeal cooked with unsweetened nut milk
1 ripe banana
1 portion of boiled vegetables such as broccoli or spinach mixed with olive oil.
According to the European Journal of Clinical Nutrition, oats also contain beta-glucan, a soluble fiber that improves vascular endothelial function and reduces average cardiac blood pressure of 3-5 mmHg after 6 consecutive weeks of use.
Reduce salt
One of the direct causes of high blood pressure is eating salty, excess sodium. WHO recommends limiting salt <5g/day for adults. However, breakfast in Vietnam is often easily "soaked" with processed foods such as banh mi, cha luong, pasta, vermicelli, sticky rice.
Therefore, people with high blood pressure should prioritize breakfast cooked at home, limit industrial spices and avoid ready-made dishes rich in sodium.
If you eat banh mi, choose unsalted whole grains, served with nut butter or unsalted, unpasteurized eggs.
Foods rich in nitric oxide
Vegetables such as amaranth, spinach, and arugula are rich in natural nitrates, which are converted into nitric oxide (NO) in the body, helping to dilate blood vessels and lower blood pressure.
Drinking beetroot juice every morning can reduce cardiopulmonary blood pressure by an average of 7-8 mmHg.
Light breakfast suggests:
Amaranth juice diluted with apples
Black bread with boiled eggs
A little spinach mixed with olive oil and flaxseed
Add magnesium-rich foods
Magnesium helps maintain stable dilation of blood vessel walls. Magnesium deficiency can increase the risk of high blood pressure by 1.7 times.
Magnesium-rich foods should be included in breakfast: walnuts, almonds, black beans, oats and green leafy vegetables.
You can add 1 tablespoon of roasted flaxseed or black sesame to the oatmeal congee to increase the amount of magnesium and plant omega-3.
Drink the right drink
People with high blood pressure should start their day with a glass of warm water, then choose drinks such as:
hibiscus tea (redatiso): rich in anthocyanin, helps reduce blood pressure at the heart.
unsweetened nut milk: provides calcium, magnesium and contains no cholesterol.
Dilute lemon water: helps diuretic slightly, supports sodium secretion.
