Blood Pressure-Friendly Breakfast Recipes

Start your day with these nutritious breakfast options that support healthy blood pressure. Each recipe is low in sodium and rich in nutrients that promote cardiovascular health.

Quick & Easy Options

Overnight Oats with Berries

Ingredients:

  • ½ cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • ½ cup mixed berries
  • 1 tablespoon honey (optional)

Instructions: Mix ingredients in a jar, refrigerate overnight, enjoy in the morning!

Benefits: High in fiber, omega-3s, and antioxidants

Greek Yogurt Parfait

Ingredients:

  • 1 cup plain Greek yogurt
  • ¼ cup low-fat granola
  • 1 banana, sliced
  • 1 tablespoon unsalted nuts
  • Cinnamon to taste

Instructions: Layer ingredients in a bowl, starting with yogurt.

Benefits: High in protein, potassium, and calcium

Cooked Breakfasts

Heart-Healthy Egg White Scramble

Ingredients:

  • 3 egg whites
  • 1 cup spinach
  • ¼ cup mushrooms
  • 1 slice whole-grain toast
  • 1 tablespoon olive oil
  • Black pepper to taste

Instructions: Sauté vegetables, add egg whites, serve with toast.

Benefits: Low in cholesterol, high in protein and nutrients

Dietary Guidelines

  • Limit sodium intake to less than 2,300mg per day
  • Choose whole grains over refined grains
  • Include potassium-rich foods
  • Avoid processed breakfast foods
  • Watch portion sizes