In the UK around one in four people are living with high blood pressure – something that is referred to as a “silent killer” condition.
Though it can lead to potentially deadly medical emergencies such as heart attacks and stroke, it rarely displays symptoms making it particularly dangerous.
A major cause of high blood pressure is diet, with foods high in salt among the worst culprits.
But while some foods can raise your blood pressure, others can have the opposite effect.
With this in mind, here are five breakfast foods that could have blood pressure lowering properties.
Blueberries
These tasty berries are packed with anthocyanins, the phytochemicals that give them their blue colour. It is thought that these improve the function of endothelial cells in the body, which help with blood flow and blood pressure regulation.
A study, published in the Journal of Gerontology, has found that eating 200g of blueberries every day for a month led to an improvement in blood vessel function and a decrease in systolic blood pressure in healthy people.
Nuts
Nuts are fantastic sources of vitamins, minerals like magnesium, antioxidants, omega-3 and monounsaturated fats. They are also a good source of L-arginine.
According to experts at the Mayo Clinic in the US, some research suggests that L-arginine may lower blood pressure, improve cholesterol and improve overall blood vessel health. One study, found in the American Journal of Clinical Nutrition, concluded that total nut consumption lowered systolic blood pressure in participants without type 2 diabetes.
Study authors said: “Pistachios seemed to have the strongest effect on reducing systolic and diastolic blood pressure. Mixed nuts also reduced diastolic blood pressure.”
Apples
As the saying goes, “an apple a day keeps the doctor away”. There may be some truth in this as an Australian study found eating apples reduces blood pressure.
But experts at the Cleveland Clinic advised that eating the peel is essential when it comes to getting all the health benefits. They said: “Researchers agree that antioxidants in apple peels help your blood flow smoothly. The fibre in apples may also play a role.”
Avocados
A popular breakfast food, avocados are full of healthy monounsaturated oils, essential fatty acids, cholesterol-lowering plant sterols, vitamin E and more that all help lower blood pressure. A 2022 study, published in the British Journal of Nutrition, found that eating five or more servings of avocado a week resulted in a 17 percent reduction in blood pressure.
Green tea
It’s no secret that us Brits love our tea. But a specific type of tea could be the most beneficial when it comes to lowering blood pressure.
A meta-analysis of existing studies published in Nutrition, Metabolism and Cardiovascular Diseases journal, revealed that “daily consumption of five to six cups of green tea could result in reductions in systolic blood pressure, total cholesterol, and low-density lipoprotein (‘bad’ cholesterol) cholesterol”.
