“Lower blood pressure and even lose weight”… What are the ‘2’ breakfast options recommended by nutritionists?

High blood pressure often does not present with distinct symptoms, so many people live their lives unaware of it. However, if left untreated, it can lead to serious consequences such as heart attacks or strokes. According to the foreign media outlet Daily Express on the 11th (local time), Victoria Taylor, Chief Nutritionist at the British Heart Foundation, revealed a breakfast diet that helps lower blood pressure.

 

He said, “If you have high blood pressure, one of the tools you can use to control it is diet,” and recommended switching from white bread to whole wheat bread when eating toast in the morning as a method.

 

Victoria Taylor stated, “Brown rice, whole wheat, and oats contain more nutrients and fiber than refined starchy carbohydrates such as white bread, pasta, and rice.” She added, “Consuming plenty of fiber helps lower the risk of heart and circulatory diseases.” For the second breakfast option, she recommended low-fat dairy products, such as low-fat natural yogurt. She noted, “Dairy products are rich in calcium, which helps lower blood pressure.”

 

Along with this, he recommended consuming plenty of fruits and vegetables and ensuring sufficient protein. On the other hand, he advised avoiding salty or sweet foods, as well as alcohol and excessive caffeine intake. Let's take a closer look at the effects of the breakfast diet he recommended.

 

◇ Oats or whole wheat

 

Oats and whole wheat are representative unrefined grains. They contain higher amounts of potassium and dietary fiber compared to white rice or wheat. Coarse grains are effective in lowering blood pressure. In particular, the unsaturated fatty acids abundant in oats and beta-glucan, a soluble dietary fiber, are effective in lowering blood pressure and blood cholesterol. Additionally, whole wheat is a low-glycemic index food, making it helpful for weight loss. Furthermore, bread made from whole wheat contains less sodium than other types of bread.

 

◇ Low-fat dairy products

 

Dairy products contain various micronutrients, such as calcium, magnesium, and potassium, that help regulate blood pressure. In fact, according to a research team at the University of Maine, consuming yogurt helps lower blood pressure in elderly hypertensive patients. In particular, Greek yogurt is rich in protein and fat, so it is digested more slowly than carbohydrate-rich foods. This helps maintain a feeling of fullness for a longer period, aiding in portion control. According to a study by Harvard University, a group that consumed a high-protein diet including Greek yogurt showed a reduction in body fat compared to a group that consumed a low-protein diet.

 

◇ Avoid salty foods and alcohol

 

Eating salty foods frequently can raise blood pressure due to sodium intake. When blood sodium levels rise, osmotic pressure causes water to be drawn from cells into the bloodstream, increasing blood volume and raising blood pressure. Excessive sodium intake also increases the risk of obesity. In fact, according to research by Dr. Graham McGregor's team at Queen Mary University of London, a 1g increase in salt intake increased the likelihood of weight gain by more than 20%. Because sodium has the property of retaining fat, it makes it difficult to lose body fat. Alcohol is also a major cause of elevated blood pressure. The Korean Society of Hypertension also recommends that hypertensive patients abstain from alcohol. Excessive drinking raises blood pressure, increases the risk of stroke, and increases resistance to antihypertensive medication.

 

 

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You see a lot of whole wheat grains these days, don't you?

Faro and Camut fall into this category as well.

Oat rice is nutty and delicious.

 

Salty food is the worst for blood pressure

It is one of the things you need to be most careful about.