Your diet is especially important in managing blood pressure readings. Dubbed “the silent killer”, if left to continuously rise, it could result in a heart attack or stroke. Here’s how to combat that disastrous outcome.
The first thing you need to do is grab yourself a bowl and spoon – and, no, the next stop isn’t a cereal box.
Take three heaped spoonfuls of natural or Greek yoghurt and dollop it into the bowl.
Researchers from the American Heart Association found that people in middle-age who consumed five or more servings of yoghurt – per week – were at a lower risk of high blood pressure.
Medical News Today noted hoe berries, such as blueberries and strawberries, contain antioxidant compounds called anthocyanins – a type of flavonoid.
Cited in The American Journal of Clinical Nutrition, researchers recorded the effects of habitual intake of flavonoids.
Utilising a huge database, the research team sifted through stacks of data belonging to more than 34,000 people with hypertension.
They discovered that people who ate more blueberries and strawberries had an eight percent reduction in high blood pressure.
For a bit of a bite, there’s another ingredient to add to your breakfast bowl.
Dark chocolate has been proven to lower blood pressure readings in a study published in the scientific journal BMC Medicine.
The research team conducted a review of 15 trials that all pointed towards one specific finding.
They all suggested that cocoa-rich (i.e. dark) chocolate reduces blood pressure in people with hypertension compared to placebo.
To top if all off, sprinkle over some oats in your delicious breakfast bowl.
Oats contain a type of fibre called beta-glucan, shown to reduce blood pressure readings.
In one systematic review, conducted by the University of Leeds, the research team analysed 28 trials.
The results concluded that higher consumption of beta-glucan fiber can lower blood pressure readings.
With all these powerful ingredients – yoghurt, fruit, dark chocolate and oats – becoming part of your breakfast staple, you’ll be starting your morning in one of the best ways to help lower your blood pressure reading.