A surprising addition to your morning meal could do wonders for your heart health
Three breakfast items can help give you a healthier start to the day, according to an expert. Dr Michael Twyman of Apollo Cardiology in St. Louis highlighted the foods you should consider incorporating into your breakfast to manage your blood pressure better – starting with protein, a common component on many morning tables.
The cardiologist stated: “Protein is important for muscle synthesis, so shoot for at least 30 grams of protein at your first meal of the day.” Two average eggs contain about 13 grams of protein.
Consuming extra protein, especially when combined with strength training, can up your muscle mass and that’s linked with a reduced risk of hypertension, or high blood pressure. Nonetheless, it’s worth being aware that some protein-rich breakfast favourites such as eggs, bacon, and sausages come with potential drawbacks.
Despite eggs having considerable cholesterol, Dr Twyman assured Eating Well: “Dietary cholesterol does not raise serum cholesterol, so don’t worry about the cholesterol content of eggs.” Secondly, he advised kicking off the day with fibre to dodge an early glucose spike, which could lead to complications like insulin resistance, cravings, and raised blood sugar, ultimately affecting blood pressure over the long term.
Starting your day with fibre can set the pace for your digestion, helping to keep glucose levels steady. Breakfast is also a prime time to get your fill of fibre, with plenty of options ranging from whole grain cereals to oats and fruit.
The doctor elaborated: “Foods high in dietary nitrates, like dark leafy greens and beets, provide the body with compounds that help produce nitric oxide.” This crucial component plays a significant role in reducing blood pressure and preventing the onset of hypertension.
While not a typical breakfast staple, the cardiologist suggests tossing some spinach into your scrambled eggs. Even simple additions like basil and parsley can contribute to heart health without needing to overhaul your morning routine.
Dr Twyman’s last piece of advice for a heart-friendly breakfast is to make it the most substantial meal of the day. He also recommends eating breakfast within an hour of sunrise, as aligning your meals with your circadian rhythm and other natural bodily processes can be just as vital for controlling blood pressure as the food you eat.
Hypertension and high blood pressure are often referred to as ‘silent killers’ because they’re the leading global risk factor for death, affecting over a billion individuals. These conditions can lead to life-threatening issues such as heart disease and stroke. However, since high blood pressure typically shows no symptoms, many people may be unaware of their condition until it’s too late.
