Three breakfast favourites could be the key to combating a “silent killer” that affects millions in the UK, research suggests. High blood pressure, or hypertension, is thought to impact one in four individuals in the country and can lead to severe health issues such as heart attacks and strokes.
The condition often remains undetected due to its symptomless nature, leaving many people oblivious to their risk. Diet is crucial in controlling blood pressure, with foods high in salt being significant culprits.
Yet, as reported by GloucestershireLive, some foods may actually aid in reducing blood pressure, and studies have identified three morning meal staples that could help: oats, avocados, and berries.
Oats
Oats are rich in beta-glucan, a kind of fibre that has been linked to better blood pressure levels. A study from 2020 published in the Journal of Food Biochemistry found that beta-glucan decreased malondialdehyde, a marker of oxidative stress, in hypertensive rats.
Medical News Today said: “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
A breakfast staple in recent years, avocados are brimming with healthy monounsaturated oils, essential fatty acids, cholesterol-lowering plant sterols, and vitamin E. These all play a role in reducing blood pressure.
A 2022 study published in the British Journal of Nutrition found that eating five or more servings of avocado each week led to a 17 percent drop in blood pressure.
Blueberries
Blueberries, a tasty addition to overnight oats or yoghurt, are packed with anthocyanins, phytochemicals that give them their blue colour. These help improve the function of endothelial cells in the body, assisting in regulating blood flow and blood pressure.
A study published in the Journal of Gerontology discovered that consuming 200g of blueberries daily for a month enhanced blood vessel function and lowered systolic blood pressure in healthy people. Moreover, a review published in the Nutrients journal in 2019 associated higher anthocyanin intake with lower blood pressure.
The British Heart Foundation indicates that normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg. For those over 80, due to the natural hardening of arteries with age, the ideal blood pressure is below 150/90 mmHg (or 145/85 mmHg at home).
To reduce your blood pressure, the NHS suggests you:
- Maintain a nutritious, balanced diet
- Steer clear of smoking
- Limit your salt intake – avoid salty food or adding extra salt to your meals
- Moderate your alcohol consumption – try not to exceed 14 units of alcohol per week on a regular basis
- Shed excess weight if you’re overweight
- Engage in regular physical activity – aim for at least 150 minutes of exercise per week
- Avoid excessive caffeine – drinks high in caffeine include coffee, tea and cola
If you have concerns about your blood pressure, it’s advisable to consult with your GP.