Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
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Key Points
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The best breakfast for high blood pressure is high in protein, fiber and leafy greens.
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Protein and fiber help keep blood sugar steady, which in turn affects blood pressure.
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Leafy greens like spinach provide dietary nitrates that improve blood flow and circulation.
Breakfast can be an easy way to start the day with nutrients your body needs to feel and function well. A balanced morning meal helps provide fiber, protein and key vitamins and minerals that support steady energy and overall health. Research suggests that people who eat breakfast regularly often have healthier eating habits and may be less likely to have high blood pressure, a major risk factor for heart disease and stroke.
To find out the best breakfast for better blood pressure and heart health, we reached out to Michael Twyman, M.D. 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 this Spinach & Egg Scramble with Raspberries checks all the boxes.
How This Breakfast Helps Blood Pressure
Spinach & Egg Scramble with Raspberries is a smart way to support healthy blood pressure first thing in the day. Protein-rich eggs help you feel satisfied, while fiber from whole-grain toast and raspberries supports steadier blood sugar and appetite control. Spinach adds potassium and other nutrients that play a role in blood vessel function.
Together, this protein-, fiber- and leafy green-packed breakfast delivers lasting energy without weighing you down, making it easier to stay fueled and make heart-healthy choices all morning.
Building a Better Breakfast
“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.
This 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 strained (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
If you could use some ideas to add more blood pressure–supporting nutrients to your morning, try these tasty breakfast recipes:
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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.
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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.
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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.
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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.
Our Expert Take
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 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!
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