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They say breakfast is the most important meal of the day. But did you know it can affect your blood pressure? It’s true! Research shows that people who skip breakfast are more likely to havehigh blood pressure(aka hypertension).,
So, if you’re one of the nearly 50% of U.S. adults living with high blood pressure, a nutrient-dense breakfast may bring your numbers down.“Eating breakfast provides essential nutrients needed for the heart to do its job more effectively, allowing for better vascular tone and blood pressure,” saysMichelle Routhenstein, M.S., RD, CDCES, a registered dietitian specializing in preventive cardiology.
But how early do you need to eat breakfast to reap these benefits? To find out, we asked dietitians the best time to eat breakfast if you have high blood pressure. Here’s what they told us.
The Best Time to Eat Breakfast If You Have High Blood Pressure
Experts recommend eating breakfast within one hour of waking up to promote healthy blood pressure. “This timing will help your body maintain a balanced blood sugar level early on, decrease the strain on your cardiovascular system, and promote stable blood pressure,” saysVandana Sheth, RDN, CDCES, FAND, a plant-based dietitian and certified diabetes expert.
That said, if you’re not a breakfast eater, adding this meal to your day is worthwhile, even if you can’t squeeze it in within an hour of waking. “I always tell my patients that the best time [for breakfast] is when they can sit down, enjoy it and make it a routine,” saysKaytee Hadley, M.S., RDN, IFMCP,a dietitian specializing in functional medicine and founder of Holistic Health and Wellness. “It’s not just about what you eat or when you eat. The process of slowing down and eating mindfully is important for digestion and blood pressure, too.”
You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First
The Benefits of Breakfast
Better Blood Pressure
Lower Stress Hormone Levels
Heart-Healthy Nutrition
Breakfast is an excellent opportunity to work in key nutrients for healthy blood pressure. “Individuals who have high blood pressure should aim for a nutrient-dense, well-balanced breakfast that is low in sodium and rich in potassium, calcium and magnesium,” says Routhenstein. You’ve probably already heard that eating too muchsodium can raise blood pressure. However, there are also nutrients that may help lower blood pressure, especially potassium, calcium and magnesium.
What types of foods can help you achieve this balance of nutrients? “Breakfast should include colorful plants like fruit, vegetables, whole grains, beans and/or nuts, with at least 20 grams of protein and limited salt,” says Hadley. “Be mindful of pastries and processed meats, like sausage, which can have a surprising amount of hidden salt.” If you could use ideas, these10-minute breakfasts for high blood pressureare a great place to start.
The #1 Breakfast for High Blood Pressure, According to a Dietitian
Helps Regulate Blood Sugar
“Eating breakfast may help to regulate blood sugar and improve insulin sensitivity, which if not controlled can increase blood pressure,” says Routhenstein. That’s because having persistently high blood sugar can cause your blood vessels to stiffen and your kidneys to become less efficient at filtering blood. Both of these can lead to high blood pressure.
Other Tips for Managing Blood Pressure
Eating breakfast isn’t the only thing you can do to keep your blood pressure in check. These steps can also help lower your numbers.
9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts
The Bottom Line
Eating a balanced breakfast may help keep your blood pressure healthy and reduce your risk of heart disease. While any morning meal is a win, the best time to eat breakfast for high blood pressure is within an hour of waking up. To reap the most blood pressure-lowering benefits, fill your plate (or bowl!) with a combination of fruits, veggies, lean protein and whole grains. For more inspiration, check out our favoritehigh-fiber breakfasts for better blood pressure.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Aparicio-Cercós C, Alacreu M, Salar L, Moreno Royo L.Waist-to-height ratio and skipping breakfast are predictive factors for high blood pressure in adolescents.Sci Rep. 2020;10(1):16704. doi:10.1038/s41598-020-73355-yChen HJ, Tsai YC, Hsu YT, Chu J.Effect of recommendations of breakfast and late-evening snack habits on body composition and blood pressure: A pilot randomized trial.Chronobiol Int. 2024;41(7):1021-1033. doi:10.1080/07420528.2024.2363492Centers for Disease Control and Prevention.High Blood Pressure Facts.Ofori-Asenso R, Owen AJ, Liew D.Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings.J Cardiovasc Dev Dis. 2019;6(3):30. doi:10.3390/jcdd6030030Chawla S, Beretoulis S, Deere A, Radenkovic D.The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion.Nutrients. 2021;13(8):2525. doi:10.3390/nu13082525Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutrients. 2023;15(19):4223. doi:10.3390/nu15194223American Heart Association.The Connection Between Diabetes, Kidney Disease and High Blood Pressure.American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.American Heart Association.Managing Stress to Control High Blood Pressure.American Heart Association.Getting Active to Control High Blood Pressure.American Heart Association.Limiting Alcohol to Manage High Blood Pressure.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Aparicio-Cercós C, Alacreu M, Salar L, Moreno Royo L.Waist-to-height ratio and skipping breakfast are predictive factors for high blood pressure in adolescents.Sci Rep. 2020;10(1):16704. doi:10.1038/s41598-020-73355-yChen HJ, Tsai YC, Hsu YT, Chu J.Effect of recommendations of breakfast and late-evening snack habits on body composition and blood pressure: A pilot randomized trial.Chronobiol Int. 2024;41(7):1021-1033. doi:10.1080/07420528.2024.2363492Centers for Disease Control and Prevention.High Blood Pressure Facts.Ofori-Asenso R, Owen AJ, Liew D.Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings.J Cardiovasc Dev Dis. 2019;6(3):30. doi:10.3390/jcdd6030030Chawla S, Beretoulis S, Deere A, Radenkovic D.The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion.Nutrients. 2021;13(8):2525. doi:10.3390/nu13082525Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutrients. 2023;15(19):4223. doi:10.3390/nu15194223American Heart Association.The Connection Between Diabetes, Kidney Disease and High Blood Pressure.American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.American Heart Association.Managing Stress to Control High Blood Pressure.American Heart Association.Getting Active to Control High Blood Pressure.American Heart Association.Limiting Alcohol to Manage High Blood Pressure.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Aparicio-Cercós C, Alacreu M, Salar L, Moreno Royo L.Waist-to-height ratio and skipping breakfast are predictive factors for high blood pressure in adolescents.Sci Rep. 2020;10(1):16704. doi:10.1038/s41598-020-73355-yChen HJ, Tsai YC, Hsu YT, Chu J.Effect of recommendations of breakfast and late-evening snack habits on body composition and blood pressure: A pilot randomized trial.Chronobiol Int. 2024;41(7):1021-1033. doi:10.1080/07420528.2024.2363492Centers for Disease Control and Prevention.High Blood Pressure Facts.Ofori-Asenso R, Owen AJ, Liew D.Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings.J Cardiovasc Dev Dis. 2019;6(3):30. doi:10.3390/jcdd6030030Chawla S, Beretoulis S, Deere A, Radenkovic D.The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion.Nutrients. 2021;13(8):2525. doi:10.3390/nu13082525Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutrients. 2023;15(19):4223. doi:10.3390/nu15194223American Heart Association.The Connection Between Diabetes, Kidney Disease and High Blood Pressure.American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.American Heart Association.Managing Stress to Control High Blood Pressure.American Heart Association.Getting Active to Control High Blood Pressure.American Heart Association.Limiting Alcohol to Manage High Blood Pressure.
Aparicio-Cercós C, Alacreu M, Salar L, Moreno Royo L.Waist-to-height ratio and skipping breakfast are predictive factors for high blood pressure in adolescents.Sci Rep. 2020;10(1):16704. doi:10.1038/s41598-020-73355-y
Chen HJ, Tsai YC, Hsu YT, Chu J.Effect of recommendations of breakfast and late-evening snack habits on body composition and blood pressure: A pilot randomized trial.Chronobiol Int. 2024;41(7):1021-1033. doi:10.1080/07420528.2024.2363492
Centers for Disease Control and Prevention.High Blood Pressure Facts.
Ofori-Asenso R, Owen AJ, Liew D.Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings.J Cardiovasc Dev Dis. 2019;6(3):30. doi:10.3390/jcdd6030030
Chawla S, Beretoulis S, Deere A, Radenkovic D.The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion.Nutrients. 2021;13(8):2525. doi:10.3390/nu13082525
Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutrients. 2023;15(19):4223. doi:10.3390/nu15194223
American Heart Association.The Connection Between Diabetes, Kidney Disease and High Blood Pressure.
American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.
American Heart Association.Managing Stress to Control High Blood Pressure.
American Heart Association.Getting Active to Control High Blood Pressure.
American Heart Association.Limiting Alcohol to Manage High Blood Pressure.
