Lower high blood pressure before needing meds with simple breakfast food swap

Lower high blood pressure before needing meds with simple breakfast food swap A nutritionist lists five breakfast foods and drinks that can lower your blood pressure before you start your day A nutritionist has shared five breakfast foods and drinks that can lower your blood pressure before requiring medication. High blood pressure affects millions of people, and while medication has its place, your first meal of the day is a real opportunity to bring your blood pressure numbers down. Holly Caske, a Registered Associate Nutritionist at Biomel, says there are five breakfast choices with solid evidence to back them that can make a real difference. In the UK, about 16 million adults are affected by high blood pressure. Out of these, roughly four or five million people have the health condition without even knowing it, as it usually has no symptoms, earning it the nickname 'the silent killer'. High blood pressure, also known as hypertension, makes your heart work way too hard and puts constant, intense pressure on your artery walls. Over time, this tiny damage can cause your blood vessels to stiffen or narrow. If hypertension is severe or not managed well, it can greatly increase the risk of heart attacks and strokes. 1. A glass of beetroot juice Holly says: "If you add one thing to your morning, make it this". Beetroot is rich in dietary nitrates, which the body converts into nitric oxide, a compound that relaxes and widens blood vessels. Randomised trials and meta-analyses consistently show that a daily glass lowers systolic blood pressure by around 4-5 mmHg, with effects typically appearing within hours. The one condition: it has to be a daily habit, because the benefit fades if you stop. 2. Porridge oats Holly says wholegrains like oats are a core component of the DASH diet, the eating pattern with the strongest evidence in all of nutrition for lowering blood pressure, delivering reductions comparable to a low-dose medication in clinical trials. Their beta-glucan fibre also lowers cholesterol, making porridge a double win for your heart. "Just skip the pinch of salt and go easy on the sugar", she said. 3. A banana on top Increasing potassium is one of the best-established dietary strategies for blood pressure. It is backed by large meta-analyses and endorsed by the World Health Organisation (WHO). Holly says: "It works by helping the body flush out excess sodium, one of the main drivers of hypertension. Bananas are one of the cheapest, most convenient sources there is, and sliced over your porridge, it's about as effortless as healthy eating gets". 4. Low-fat yoghurt or milk Dairy is another pillar of the DASH diet, and its combination of calcium and potassium contributes to the diet's proven blood pressure-lowering effect. Research has also linked regular yoghurt consumption with lower blood pressure, particularly in women. Holly said: "Choose plain, unsweetened varieties and add your own fruit, in particular strawberries and blueberries, which have also been shown to help manage high blood pressure." 5. Hibiscus tea instead of coffee Holly says: "A lesser-known swap on this list, but a smart one". Trials of this tart, caffeine-free tea have shown reductions in systolic blood pressure, and ditching your morning coffee removes a source of short-term blood pressure spikes at the same time. "The research base here is smaller than for beetroot or the DASH diet, but the results so far point firmly in the right direction", she added.