The Best Time to Eat Breakfast for Lower Blood Pressure, According to Cardiologists

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Is breakfast the most important meal of the day? That topic can spiral into an epic food fight. What we do know: Consuming breakfast is an excellent way to keep blood pressure numbers in check, research finds. Why? Perhaps a better question: How much time do you have?

“We think that eating a nutritious breakfast improves heart health, including blood pressure, through multiple mechanisms,” says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. “Eating breakfast helps regulate our blood sugar control and helps to limit overeating later in the day. We also think that eating breakfast helps prevent rises in stress hormones, which could increase blood pressure.”

You may be craving better heart health, and for good reason. It’s the No. 1 cause of death in the U.S. and globally, according to the CDC. However, cardiologists say it’s not just vital that you eat breakfast, but when you eat it.

“The timing of breakfast matters because it aligns with your body’s natural rhythms, known as circadian rhythms, which help regulate blood pressure and metabolism,” says Dr. Neil D. Shah, MD, a cardiologist with Northwell Health’s Sandra Atlas Bass Heart Hospital.

What’s the best time to eat breakfast to lower blood pressure? Cardiologists answered this question and offered some meal ideas and other heart-healthy lifestyle tips.

Exactly When to Eat Breakfast For Lower Blood Pressure

Most cardiologists we spoke with suggested eating breakfast within one to two hours of waking up. “To maintain a healthy blood pressure and diet, you must start your day off correctly,” says Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company. “Eating breakfast within one to two hours of waking can establish your dietary mood for the day.”

Another cardiologist agrees that breakfast timing isn’t so much about the precise time of day as it is about a personal window based on when you wake up.

“Consistency matters the most for breakfast timing—usually within one to two hours from waking up,” says Riple Hansalia, MD, the director of electrophysiology at Hackensack Meridian Jersey Shore University Medical Center.

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The importance of maintaining a consistent breakfast time can feel like yet another pre-coffee item on your to-do list, but understanding the reason behind the recommendation might give you a jolt.

“Our body’s daily metabolic rhythms are governed by an internal clock that is affected by when we eat our meals,” Dr. Chen says. “Changes in typical mealtimes, such as skipping meals or eating during normal sleep times, can potentially influence the development of cardiometabolic disease.”

That said, if you miss the window, give yourself some grace (and a chance to eat).

“Having a nutritious meal early in the day is still better for managing blood pressure than skipping breakfast altogether,” says Dr. Shah.

Breakfast Ideas for Better Heart Health

When you eat is important for heart health, including blood pressure. However, what goes on your plate within an hour or two of waking up is also crucial. Dr. Serwer suggests reading ingredient labels to find foods rich in:

Magnesium (fruits and veggies)
Potassium (fruits and veggies)
Protein (eggs)
Healthy fats (avocados and nuts)
Fiber (veggies)

He suggests avoiding simple carbs (like sugar-enriched cereals) and anything high sodium. The American Heart Association recommends limiting your daily salt intake to 2,300 mg (ideally 1,500 mg) for healthier blood pressure. Want some concrete, well-balanced breakfast ideas? Dr. Shah has you covered, suggesting quick meals like oatmeal topped with nuts or fruits like berries, oranges or bananas and low-fat Greek yogurt with chia seeds.

Benefits of Breakfast for Blood Pressure

1. Nutritious eating

Eating breakfast sets the table for a day of nutritious eating.

“The most important aspect of breakfast is to establish what your diet will look like for the day,” Dr. Serwer says. “Diets and living a healthy lifestyle are not easy, but setting yourself up for success by making a few smart decisions will pay off in the long run.”

One Nutrients study of 13- to 14-year-olds linked breakfast habits to a higher intake of fruits and veggies.

2. Better key heart indicators (including blood pressure)

While it may sound repetitive, consuming breakfast is literally tied to healthier blood pressure numbers. It can also reduce the risks of other heart concerns.

Starting the day with a nutritious meal also prevents your body from entering ‘stress mode’ after fasting overnight, which can increase blood pressure and cholesterol levels,” Dr. Shah says

A 2019 systemic review in the Journal of Cardiovascular Development and Disease linked skipping breakfast with a higher risk of cardiovascular disease and death.

3. Blood sugar control

The cardiovascular system doesn’t operate in a vacuum.

“A balanced breakfast helps keep your blood sugar steady, which lowers the risk of diabetes, a condition that raises your chances of heart disease,” Dr. Shah says.

Older research from Advances in Nutrition indicates that eating breakfast foods with whole grains and cereal fiber (while minimizing refined grains) could help improve metabolic health.

4. Weight

Waiting until a mid-morning snack or lunch to consume food can leave you feeling hangry, and cardiologists explain that you means you may reach for less-nutritious, more calorie-dense options.

“Eating breakfast regularly has been shown to reduce obesity by reducing appetite and overeating later in the day,” Dr. Hansalia says.

In a 2020 Obesity Research & Clinical Practice systemic review and meta-analysis, researchers linked not eating breakfast to higher odds of obesity or being overweight.

5. Stress

Eating is more than a physical process. It can impact your mood, which can have a ripple effect on your physical health).

“Eating early in the day helps lower stress hormones like cortisol, which tend to be higher in the morning, and supports better blood sugar control through insulin regulation,” Dr. Shah says. “Skipping or delaying breakfast can keep your body in a state of stress, potentially increasing blood pressure and blood sugar levels.”

A 2021 Nutrients review found that ditching breakfast could lead to higher cortisol levels later in the day.

Other Habits for Lower Blood Pressure

Diet, including breakfast timing, is one way to keep blood pressure within a healthy range. However, cardiologists agree that a holistic approach to heart health is crucial.

Dr. Shah adds that it’s crucial to:

While habits can be challenging to implement, Dr. Shah stresses it’s worth a shot.

“Many patients are successful in treating high blood pressure with aggressive, consistent lifestyle changes alone,” Dr. Shah says.

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Sources:

Waist-to-height ratio and skipping breakfast are predictive factors for high blood pressure in adolescents. Nature.
Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center
Heart Disease Facts. CDC.
Dr. Neil D. Shah, MD, a cardiologist with Northwell Health’s Sandra Atlas Bass Heart Hospital
Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company
Riple Hansalia, MD, the director of electrophysiology at Hackensack Meridian Jersey Shore University Medical Center
Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.
Breakfast Habits and Associations with Fruit and Vegetable Intake, Physical Activity, Sedentary Time, and Screen Time among Swedish 13–14-Year-Old Girls and Boys. Nutrients.
Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings. Journal of Cardiovascular Development and Disease.
The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition.
Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis. Obesity Research & Clinical Practice.
The Window Matters: A Systematic Review of Time Restricted Eating Strategies in Relation to Cortisol and Melatonin Secretion. Nutrients.
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
Relationships Between Blood Pressure Reduction, Weight Loss, and Engagement in a Digital App–Based Hypertension Care Program: Observational Study. JMIR.
Limiting Alcohol to Manage High Blood Pressure. American Heart Association.
Managing Stress to Control High Blood Pressure. American Heart Association.