Three breakfast staples could be the secret weapon in the battle against a “silent killer” that affects millions across the UK. High blood pressure, or hypertension, is believed to affect one in four Brits and can lead to life-threatening conditions such as heart attacks and strokes.
The condition often goes unnoticed due to its lack of symptoms, leaving many unaware they have it. Diet plays a significant role in managing blood pressure, with high-salt foods being major offenders.
However, certain foods can actually help lower blood pressure, and research points to three breakfast favourites that can do just that: oats, avocados, and berries.
Oats
Oats are packed with beta-glucan, a type of fibre that has been shown to improve blood pressure levels. A 2020 study published in the Journal of Food Biochemistry revealed that beta-glucan helped reduce malondialdehyde, an indicator of oxidative stress, in hypertensive rats.
Medical News Today highlighted that: “These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways. However, further research on human subjects is necessary.”
Avocados
Avocados, a breakfast favourite in recent years, are packed with healthy monounsaturated oils, essential fatty acids, cholesterol-lowering plant sterols, and vitamin E, all of which contribute to lowering blood pressure. A 2022 study published in the British Journal of Nutrition discovered that consuming five or more servings of avocado per week resulted in a 17 percent reduction in blood pressure.
Blueberries
Blueberries, delicious when added to overnight oats or yoghurt, are rich in anthocyanins, phytochemicals that give them their blue hue. These enhance the function of endothelial cells in the body, aiding in blood flow and blood pressure regulation.
A study published in the Journal of Gerontology found that eating 200g of blueberries daily for a month improved blood vessel function and reduced systolic blood pressure in healthy individuals. Furthermore, a review published in the Nutrients journal in 2019 linked higher anthocyanin consumption to lower blood pressure.
The British Heart Foundation states that normal blood pressure is typically between 90/60 mmHg and 120/80 mmHg. For those over 80, due to the natural stiffening of arteries with age, the ideal blood pressure is below 150/90 mmHg (or 145/85 mmHg at home).
To lower your blood pressure, the NHS recommends you:
- Have a healthy, balanced diet
- Do not smoke
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
- Lose weight if you’re overweight
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
If you are concerned about your blood pressure you should speak to your GP.