What kind of breakfast should people with high blood pressure eat to have a healthy heart?

Many studies show that people who eat a healthy breakfast are less likely to have high blood pressure, a major risk factor for heart attack and stroke, according to the US health website Healthline .

Experts recommend that people with high blood pressure eat a breakfast that is low in unhealthy fats but high in protein, fiber, and nitrates. These nutrients help prevent spikes in blood sugar and insulin resistance, both of which contribute to high blood pressure.

Protein

Protein is important for muscle synthesis. Therefore, everyone should eat breakfast with at least 30 grams of protein. Adequate protein intake will help maintain muscle mass. Some research evidence suggests that a higher percentage of lean muscle is associated with a lower risk of high blood pressure.

Protein-rich foods include eggs, milk, lean meat, salmon, beans, and mushrooms. Eggs are one of the most affordable protein-rich foods.

There are some concerns that the cholesterol content of eggs may have negative health effects. But in reality, the cholesterol content of eggs does not have a significant impact on health. If you are still concerned, you can eat egg whites because most of the cholesterol is in the yolk.

Fiber

Fiber not only helps improve digestion but also helps control blood sugar. When entering the intestine, fiber slows down the digestive process, helping glucose enter the blood slowly, avoiding sudden spikes in blood sugar and preventing insulin resistance.

Controlling blood sugar helps control blood pressure better. Because high blood sugar over a long period of time damages blood vessels, it makes it difficult for the body to produce enough nitric oxide. Nitric oxide has the effect of dilating blood vessels, helping blood flow more easily and reducing blood pressure.

Nitrate

Nitrate-rich foods like beets, green leafy vegetables like spinach, bok choy, kale, and lettuce provide the body with the compounds it needs to synthesize nitric oxide. Studies show that decreased nitric oxide levels in the body are the first signs of hypertension, which over time will lead to high blood pressure, according to Healthline .