By Isabel Vasquez
Some experts recommend eating breakfast within an hour of waking for healthy blood pressure.
Include breakfast foods packed with antioxidants, protein, healthy fats, vitamins and minerals.
They say breakfast is the most important meal of the day, but did you know it can affect your blood pressure? Research even backs this up, suggesting that people who skip breakfast are more likely to have high blood pressure (aka hypertension).
So, if you’re one of the nearly 50% of the 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,” says Michelle 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? While it’s difficult to find specific research on the timing of breakfast, some 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,” says Vandana Sheth, RDN, CDCES, FAND, a plant-based dietitian and certified diabetes educator.
Routhenstein agrees, adding that eating within 30 to 60 minutes of waking may help manage blood pressure by lowering levels of the stress hormone cortisol, improving insulin sensitivity and providing blood pressure–lowering nutrients.
That said, if you’re not a breakfast eater or if eating that early in the morning turns your stomach, 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,” says Kaytee Hadley, M.S., RDN, IFMCP, a dietitian specializing in functional medicine and gut health. “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.”
Benefits of Eating Breakfast
Lower Risk of Heart Disease
Studies suggest that eating breakfast is associated with better blood pressure and cardiovascular health. Conversely, research reveals that skipping breakfast may significantly increase the risk of cardiovascular disease.4 “While this does not definitely show that skipping breakfast leads to high blood pressure, it does suggest that there is a relationship between eating breakfast and your cardiovascular health,” says Hadley.
Lower Stress Hormone Levels
There is strong evidence of a link between stress and blood pressure. If you’re a breakfast skipper, it could be playing havoc with your blood pressure by raising levels of the stress hormone cortisol. Research suggests this might happen because skipping breakfast can throw off cortisol rhythms, leading to higher cortisol levels later in the day.5 So, when you don’t eat in the morning, it could spell trouble for your blood pressure hours later. The good news is a nutritious breakfast can help balance blood pressure by reducing spikes in your stress hormone levels, says Sheth.
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 much sodium can raise blood pressure. However, there are also nutrients that may help lower blood pressure, particularly potassium, calcium and magnesium.6
“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.”
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.
This is because having persistently high blood sugar can cause your blood vessels to stiffen and your kidneys to become less efficient at filtering blood. And 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. Here are a few more ideas to help lower your numbers.
Eat a Well-Rounded Diet. Remember the staples of a balanced breakfast? They’re helpful to keep in mind for other meals, too. Load up on heart-healthy foods like fruits, veggies, low-fat dairy, skinless poultry, fish, nuts and legumes.
Manage Stress. While often easier said than done, stress management is super important for healthy blood pressure. Some helpful strategies include socializing with friends, practicing deep breathing, meditating, practicing gratitude and staying physically active.9 It’s also important to get to the root of your stressors and deal with them in a healthy manner.
Move More. Being physically active can help lower your blood pressure and reduce stress. Aim for 150 minutes of moderate-intensity—or 75 minutes of vigorous-intensity—activity weekly. If that seems like a lofty goal, start slowly. Every little bit counts!
Limit or Avoid Alcohol. Despite its heart-healthy image, too much alcohol can raise blood pressure. Regular alcohol use also has a host of other negative health consequences, including a higher risk of heart disease, cancer and addiction. If you don’t drink, don’t start. And if you do drink, examine your habit and the reasons why you’re imbibing. If you feel it’s becoming a problem in your life, seek help, starting by reaching out to a healthcare provider.
Our Expert Take
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.
•Credit: EatingWell Magazine.
