Hypertension often has no obvious symptoms, so many people live unaware of their condition. However, if left untreated, it can lead to serious consequences such as heart attacks or strokes. According to foreign media Daily Express on the 11th (local time), Victoria Taylor, the chief dietitian of the British Heart Foundation, revealed a breakfast menu that helps lower blood pressure.

 

He said, "One of the tools to control high blood pressure is diet," and recommended replacing white bread with whole wheat bread when eating toast in the morning.

 

Victoria Taylor said, "Brown rice, whole wheat, and oats contain more nutrients and fiber compared to refined starchy carbohydrates like white bread, pasta, and rice." She continued, "Consuming a lot of fiber helps reduce the risk of heart and circulatory diseases." For a second breakfast, she recommended low-fat dairy products such as low-fat natural yogurt. She stated, "Dairy products are rich in calcium, which helps lower blood pressure."

 

Along with this, it was recommended to consume plenty of fruits and vegetables and to intake enough protein. Conversely, it was advised to avoid salty foods, sweets, alcohol, and excessive caffeine consumption. Let's take a closer look at the effects of the breakfast diet he recommended.

 

◇Oatmeal or whole wheat

 

Oats and whole wheat are representative unrefined grains. They contain higher amounts of potassium and dietary fiber compared to white rice and wheat. Coarse grains have a blood pressure-lowering effect. In particular, the unsaturated fatty acids and soluble dietary fiber called beta-glucan found abundantly in oats are effective in lowering blood pressure and blood cholesterol levels. Additionally, whole wheat is a low glycemic index food, which helps with dieting. Furthermore, bread made from whole wheat has a lower sodium content compared to other breads.

 

Low-fat dairy products

 

Dairy products contain various trace nutrients such as calcium, magnesium, and potassium that help regulate blood pressure. In fact, a research team from the University of Maine in the United States found that eating yogurt can help lower blood pressure in elderly patients with hypertension. In particular, Greek yogurt among dairy products contains a high amount of protein and fat, making its digestion slower than carbohydrate-rich foods. This helps maintain a feeling of fullness for a longer period, aiding in portion control. According to a study from Harvard University in the United States, the group that consumed a high-protein meal including Greek yogurt showed a reduction in body fat compared to the group that ate a low-protein meal.

 

Avoid salty foods and alcohol

 

Eating salty foods frequently can lead to increased sodium intake, which may raise blood pressure. When blood sodium levels rise, osmotic pressure causes cellular water to move out into the bloodstream, increasing blood volume and consequently raising blood pressure. Excessive sodium intake also increases the risk of obesity. According to a study by Dr. Graham McGregor's team at Queen Mary University of London, each 1g increase in salt intake raises the likelihood of weight gain by over 20%. Sodium has the property of trapping fat, making it difficult to lose body fat. Alcohol consumption is also a primary cause of increased blood pressure. The Korean Society of Hypertension recommends abstinence from alcohol for hypertensive patients. Excessive drinking raises blood pressure and increases the risk of stroke, as well as resistance to antihypertensive medications.

 

 

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Whole grain cereals are seen a lot these days.

Paro and Camute are also applicable here.

Oatmeal rice is nutty and delicious.

 

Salty foods are worst for blood pressure.

One of the most important things to be careful about.