breakfast food for high blood pressure

Breakfast Foods For High Blood Pressure - Top 12 Best Foods

What is blood pressure? It is the force on the walls of arteries due to blood. Two numbers measure it, one on top of the other, called a “systolic” and “diastolic.” Healthy numbers are 120/80 or below. High blood pressure is known to be when the force exceeds the average value. You can use breakfast foods for high blood pressure. In this article, you will find these foods.

You can control blood pressure with lifestyle modifications. Regular exercise, smoking cessation, and salt restriction are perfect lifestyle modifications to maintain blood pressure normal.

I have summarized all the necessary details about blood pressure you should know. I also listed below the 12 most important foods to control blood pressure.

Top 12 Breakfast Foods For High Blood Pressure

Table of Contents

Normal and Abnormal Blood Pressure Ranges

Normal and abnormal blood pressure ranges recommended by the American Heart Association are;




Normal Blood Pressure



Elevated Blood Pressure

120 – 129


Stage 1 Blood Pressure

130 – 139

80 – 89

Stage 2 Blood Pressure

140 Or >140

90 Or >90

Hypertensive Crisis



Key Facts of High Blood Pressure

  • Elevated blood pressure significantly increases the risks of heart, brain, kidney, and other diseases.
  • An estimated 1.28 billion adults between the ages of 30-79 years worldwide have hypertension; about two-thirds are living in low- and middle-income countries.
  • Approximately 46% of adults with hypertension are unaware of this deadly disease.
  • Less than half of adults about 42% with hypertension are diagnosed and treated.
  • Approximately 1 in 5 adults, 21% with hypertension have it under control.
  • Hypertension is a leading cause of premature death worldwide.
  • One of the targets for global non-communicable diseases is reducing the prevalence of hypertension by 33% between 2010 and 2030.

Symptoms of High Blood Pressure

Some common symptoms of severe high blood pressure are;

  • Dizziness
  • Nervousness
  • Sweating
  • Trouble sleeping
  • Facial flushing
  • Blood spots in eyes
  • Severe headaches
  • Nosebleed
  • Fatigue or confusion
  • Vision problems
  • Chest pain
  • Difficulty breathing

Risk Factors of High Blood Pressure

High blood pressure has the following risk factors;

  • Age
  • Race
  • Family history
  • Obesity
  • Physically inactive
  • Tobacco smoking
  • Too much salt intake
  • Too little potassium in the diet
  • Too much alcohol
  • Stress
  • Certain chronic conditions like kidney disease, diabetes, etc.

Complications of High Blood Pressure

High blood pressure leads to the following complications;

  • Heart attack
  • Stroke
  • Aneurysm
  • Weakened blood vessels in kidneys
  • Narrowed or torn blood vessels in eyes
  • Metabolic syndrome
  • Dementia
  • Heart failure

12 Best Breakfast Foods for High Blood Pressure

What to eat for breakfast with high blood pressure? There are several foods you can eat to control high blood pressure. These foods include garlic, whole grains, leafy greens, fruits, and other low-sodium foods. Below is the list of the 12 best breakfast foods for high blood pressure that are known to help control high blood pressure.

Citrus Fruits

Citrus fruits belong to the family Rutaceae. They are generally juicy and contain a lot of citric acids, vitamins, and minerals. Examples of citrus fruits are lemons, grapefruit, limes, tangerines, oranges, and nectarines.

Citrus fruits are rich in potassium and magnesium, which can help to regulate blood pressure. They also contain high levels of vitamin C which can help the body to produce more nitric oxide while slightly lowering blood pressure.

Salmon and Fatty Fish

A healthy diet contains fish oil. Fish oil can help to reduce blood pressure, reduce cholesterol, and prevent heart disease. Salmon and fatty fish are the best sources of omega-3s, which have been found to have a blood pressure-lowering effect.

Omega-3s inhibit the enzyme that degrades an important blood vessel relaxing agent, which could partly explain why they reduce blood pressure. Omega-3s may also control blood pressure by reducing inflammation, or by lowering cholesterol and triglycerides.

Pumpkin Seeds

Pumpkin seeds are a great low-calorie snack with protein, fiber, and iron. They are also known to help regulate blood pressure.

Pumpkin seeds are a nutrient-rich source of magnesium, leading to better blood vessel tone, and lower blood pressure levels. They contain over three grams of protein per serving, making them an essential food for maintaining muscle health. It also contains a compound called cucurbitacin E, which helps reduce blood pressure by blocking calcium channels.

You can easily include pumpkin seeds in your diet as they can be eaten raw, roasted, or cooked.

Beans and Lentils

Beans and lentils control blood pressure, reduce the risk of heart disease, and are good for weight management. They are excellent sources of protein, iron, and fibers, and also contain a large number of nutrients that can control blood pressure.

Beans and lentils are a great food to include in your diet if you’re trying to manage your blood pressure because they contain potassium and iron, both of which have been proven to help regulate blood pressure levels.


Berries, like strawberries and raspberries, are rich in anthocyanins, which have been proven to lower blood pressure. Dropping your blood pressure level is a great way to improve your heart health and you’ll reap the benefits with increased energy levels. So add some blueberries to your diet.

Research has shown that anthocyanins may reduce blood pressure by increasing nitric oxide levels in the blood. They may also help to lessen the production of molecules that restrict blood flow. The net effect is lower blood pressure.


Amaranth helps maintain healthy blood pressure levels. This can help reduce blood pressure with its natural compounds and support cardiovascular health. It is a natural, herbal remedy for lowering blood pressure.

An analysis of 28 studies found that adding 30 grams of whole grains per day led to an 8% lower risk of developing high blood pressure.


Carrot is the best diet for its incredible taste, texture, and its ability to help to maintain a healthy heart and circulatory system. They reduce the amounts of sodium and other minerals in your body, which is a key factor in keeping your heart healthy.

It is a low-calorie and delicious food that can also help control your blood pressure. It is also a source of vitamin K, antioxidants, and fibers that help to control blood pressure and prevent heart disease.


Celery is a natural way to reduce your blood pressure. Are you looking for a quick snack or a healthy side dish? It is the perfect choice to add to your daily diet to control your blood pressure.
Celery, a vegetable, is low in calories and high in dietary fiber, vitamin A, and vitamin C. 

Celery also contains various bioactive compounds like phthalides that are thought to have a blood pressure-lowering effect. It contains potassium which produces a diuretic effect. It lowers blood pressure by removing excess fluid and salt from the body.


Tomatoes maintain blood pressure levels in the normal range and reduce the risk of heart disease. They are a low-calorie, high-nutrient food that benefits cardiovascular health. They contain potassium, which is necessary for controlling blood pressure.

Tomatoes are sumptuous for your health, and one of the many benefits is that they help to lower blood pressure. Tomatoes contain lycopene which helps to reduce inflammation and lower cholesterol levels and blood pressure.


Broccoli contains vitamins A and K, potassium, and vitamin C. Raw or cooked is a great way to manage your blood pressure naturally. Eating broccoli can help you maintain healthy blood pressure.

Broccoli also contains flavonoids, powerful antioxidants that can control blood pressure, reduce heart disease risk, and increase life expectancy.

Chia and Flax Seeds

Chia seeds have the highest fiber content of any grain, seed, or vegetable and are an excellent source of protein. These seeds are the best sources of omega-3 fatty acids. Plant-based fats have been shown to reduce blood pressure in people with hypertension.

Often, people underestimate just how healthy chia and flax seeds are. These tiny little seeds provide many benefits for regulating blood pressure due to the high levels of potassium, magnesium, and fiber they contain.


Spinach is a nutritious leafy, green vegetable with various beneficial micronutrients and phytochemicals. Aside from being rich in folate, vitamin K, and magnesium, it also contains nitrates that help to lower blood pressure.

Spinach green juice to lower blood pressure. The high potassium, magnesium, and fiber content of spinach all have a role in controlling hypertension.

The Bottom Line

High blood pressure is a deadly disease that can lead to other complications if left untreated. Avoiding risk factors and lifestyle modifications can control it. The breakfast foods to lower blood pressure includes vegetables, fruits, whole grains, and more.

Are you struggling with high blood pressure? You should exercise regularly and eat a balanced diet to maintain it within the normal range. I have listed above the top 12 breakfast foods for high blood pressure.

Learn the benefits of smoothies. Visit Benefits of Smoothies.

Nat Huang
Nat Huang

Founder of I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.

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