Breakfast is often referred to as the most important meal of the day. And for good reason! A balanced, nutritious breakfast can give your body the nutrients it needs to function optimally and help you feel your best. But a healthy morning meal does more than fuel you to make it through your busy day. Eating breakfast regularly has been shown to lower the risk of chronic health conditions, including heart disease, the No. 1 cause of death in the U.S.,
Research also reveals that breakfast eaters are less likely to have high blood pressure (aka hypertension), a major risk factor for heart disease and stroke. While you can’t see it or feel it, high blood pressure is incredibly common, affecting nearly half of U.S. adults. So, if you’re trying to lower your blood pressure or improve your heart health, a nutritious breakfast may help get you on the right track.
To find out the best breakfast for better blood pressure and heart health, we reached out to Michael Twyman, M.D., a cardiologist at Apollo Cardiology in St. Louis. He stresses the importance of eating a breakfast rich in protein, fiber and dietary nitrates from dark leafy greens. These nutrients help prevent blood glucose spikes and insulin resistance, which both contribute to elevated blood pressure. And our Spinach & Egg Scramble with Raspberries checks all the boxes.
Read on to learn how this cardiologist-approved breakfast can help keep your blood pressure in check, plus other tips for a heart-healthy morning meal.
How a Protein-, Fiber- and Leafy Green-Packed Breakfast Helps Blood Pressure
“Blood pressure is a complex interaction of various forces,” says Twyman. Of course, there’s nutrition, but timing matters too. “Most people should eat their largest meal of the day in the morning and ideally within one hour of sunrise,” he says.
With that in mind, here’s Twyman’s easy formula for a blood pressure-lowering breakfast.
Protein
“Protein is important for muscle synthesis, so shoot for at least 30 grams of protein at your first meal of the day,” says Twyman. What does muscle have to do with blood pressure? One study showed that greater lean muscle mass is associated with a lower risk of hypertension. However, if you really want to build more muscle, you’ll need to add in resistance training. So, be sure to include a couple of strength-training sessions in your weekly exercise routine.
Our recipe supplies 18 grams of protein. But if you want to hit that 30-gram target, you can add 2 large eggs. You may be thinking, “Wait! Don’t I need to worry about how many eggs I’m eating if I’m trying to be mindful of heart health?” Yes, eggs contain cholesterol (about 200 milligrams per large egg). However, “dietary cholesterol does not raise serum cholesterol, so don’t worry about the cholesterol content of eggs,” Twyman explains.
What about saturated fat? “Some people are more sensitive to a diet high in saturated fat, so monitor your lipids with routine blood work to see if you are susceptible,” recommends Twyman.
But most of us don’t need to worry. While eggs contain some saturated fat, they have less than you might expect. In fact, one whole large egg only has 1.6 grams of saturated fat, which isn’t much if your overall diet is pretty low in saturated fat, to begin with. However, if you’re still concerned, you can use egg whites for protein without the saturated fat or opt to add nonfat Greek-style yogurt or kefir instead of additional eggs.
Fiber
Remember that complex interaction of forces that impact blood pressure that Twyman mentioned? Blood glucose is one of them. So, avoiding glucose spikes and preventing insulin resistance is key.
Here’s why: Chronically high blood sugar can cause endothelial damage, meaning your blood vessels cannot function properly. And for people living with diabetes, high blood sugar levels make it difficult for the body to produce nitric oxide, an important vasodilator that opens up the blood vessels, allowing blood to flow easily. Over time, this may lead to elevated blood pressure.
The good news is eating a breakfast that’s high in fiber slows digestion and helps prevent blood glucose spikes. Pairing fiber with protein balances your breakfast and makes it even more effective.
Dietary Nitrates
“Foods high in dietary nitrates, like dark leafy greens and beets, provide the body with compounds that help produce nitric oxide,” says Twyman. Studies show that loss of nitric oxide production is one of the first steps in the development of hypertension.
Including spinach in your breakfast scramble is an easy way to increase your intake of dietary nitrates. But if spinach isn’t your thing, you can also get plenty of blood pressure–lowering nitrates in your diet from arugula, Swiss chard, basil, parsley, radishes, bok choy and beets.
Other Breakfast Options for Healthy Blood Pressure
If you could use some ideas to add more blood pressure–supporting nutrients to your morning, try these tasty breakfast recipes:
- Black Beans, Rice & Fried Egg. This winning combo of eggs and black beans delivers 19 grams of protein and 11 grams of fiber. Then spinach provides those dietary nitrates that help open your blood vessels for optimal blood flow. Using leftover cooked brown rice is an easy way to get this breakfast on the table fast. Canned beans and prewashed baby spinach are also huge timesavers.
- Spanakopita Breakfast Sandwiches. A breakfast sandwich is a tasty, convenient way to work nitrate-rich greens into your morning. Here, you’ll get a double shot courtesy of wilted spinach and arugula. This sandwich also provides 15 grams of protein and 6 grams of fiber.
- Breakfast Salad with Smoked Salmon & Poached Eggs. A big bowl of greens is a fantastic way to work in those nitrates. But the blood pressure benefits of this breakfast don’t stop there. Smoked salmon provides a healthy dose of omega-3 fats, another key nutrient for lower blood pressure. This bowl also boasts 15 grams of protein plus 6 grams of fiber.
- Breakfast Beans with Microwave-Poached Egg. In Costa Rica, this popular breakfast bean dish, called gallo pinto, traditionally calls for rice. For extra fiber, we sub in cooked barley. But feel free to use whatever leftover cooked whole grain you have on hand. In addition to 10 grams of fiber, you’ll also score 16 grams of protein.
As rich in protein as these meals are, you may have noticed they don’t hit that magical 30-gram number. Not to worry. Round out your meal with a single-serve container of nonfat plain Greek yogurt for an easy 16 grams of additional high-quality protein, plus calcium and potassium, two minerals that also promote healthy blood pressure.
The Bottom Line
A healthy, balanced breakfast can do great things for your heart health and your blood pressure. For a cardiologist-approved morning meal, aim for a combo of protein, fiber and leafy greens, like our Spinach & Egg Scramble with Raspberries. Its protein and fiber prevent blood sugar spikes and support metabolic health. Plus, its protein helps maintain lean muscle mass, which may also reduce your risk of high blood pressure. For an extra dose of protection, leafy green spinach delivers blood pressure–lowering nitrates plus additional fiber. Now, that’s what we call a recipe for heart health!
