What you eat every morning can help you manage high blood pressure (hypertension). A good breakfast for high blood pressure is low in salt, rich in fibre and potassium, and keeps you full so you are less likely to snack on salty or sugary foods later.
Here are the best breakfast options for high blood pressure, including easy Nigerian choices, plus the breakfast foods to limit.
This is the approach of the DASH diet (Dietary Approaches to Stop Hypertension), an eating pattern shown in research to lower blood pressure.
1. Oats with fruit. Oats are high in a type of fibre called beta-glucan, which supports heart health. Choose plain rolled oats rather than sweetened instant sachets, and top with banana, pawpaw or a few groundnuts instead of sugar. Overnight oats (oats soaked in milk or yoghurt in the fridge) are quick on busy mornings.
2. Plain yoghurt or a yoghurt parfait. Plain yoghurt provides calcium and potassium. A parfait can be good for blood pressure if you use unsweetened yoghurt, fresh fruit and a small amount of unsweetened granola or oats. Many shop-bought parfaits and granolas are high in sugar.
3. Eggs, boiled or scrambled with vegetables. Eggs are a good source of protein and keep you full. Scrambled eggs are fine for high blood pressure if you cook them with a little vegetable oil instead of butter, add tomatoes, onions, peppers or spinach, and go easy on salt and seasoning cubes. Avoid serving them with sausages or corned beef.
4. Moi moi. Steamed beans pudding is rich in protein, fibre and potassium. Make it with less salt and fewer seasoning cubes, and add vegetables or egg.
5. Fruit. Bananas, oranges, pawpaw, watermelon and avocado are rich in potassium and other nutrients. Eat whole fruit rather than juice, which has less fibre and more sugar.
6. Wholemeal bread with avocado or egg. Choose wholemeal or whole wheat bread over white bread, and top it with sliced avocado, egg or unsalted groundnut paste instead of margarine or salty spreads.
7. Boiled sweet potato, yam or unripe plantain with vegetable sauce. Keep the portion moderate and pair it with a tomato and vegetable sauce or egg sauce made with little salt and oil.
8. Pap (ogi or akamu) with milk and groundnuts or akara in moderation. Pap is light and easy to digest. Add milk and a handful of unsalted groundnuts for protein. Akara is fried, so enjoy it occasionally rather than daily.
For a full guide, read high blood pressure: causes, symptoms and treatment and Nigerian foods that are good for your heart.
Note: if you have kidney disease, ask your doctor before eating more potassium-rich foods, as you may need to limit potassium.
What is the best breakfast for high blood pressure?
Plain oats with fruit, plain yoghurt with fruit, eggs with vegetables, and moi moi are all good choices. The key is low salt, high fibre and plenty of fruit or vegetables.
Are scrambled eggs good for high blood pressure?
Yes, if cooked with little salt and oil and served with vegetables rather than processed meats.
Is parfait good for high blood pressure?
A homemade parfait with unsweetened yoghurt and fresh fruit is a good choice. Many ready-made parfaits contain a lot of added sugar.
Is bread bad for high blood pressure?
White bread can contain a surprising amount of salt. Choose wholemeal bread and keep portions moderate.
Can breakfast alone lower my blood pressure?
A healthy breakfast helps, but it works best as part of an overall low-salt diet, regular activity and any medicines your doctor prescribes.
This article is for general information and does not replace advice from your doctor or dietitian.
