Because its never too early in the day to show your heart some love!
Breakfast is often referred to as the most important meal of the day.
And for good reason!
Photo:Getty Images. EatingWell design.
But a healthy morning meal does more than fuel you to make it through your busy day.
These nutrients help prevent blood glucose spikes and insulin resistance, which both contribute to elevated blood pressure.
And ourSpinach & Egg Scramble with Raspberrieschecks all the boxes.
Of course, theres nutrition, but timing matters too.
With that in mind, heres Twymans easy formula for a blood pressure-lowering breakfast.
What does muscle have to do with blood pressure?
So, be sure to include a couple of strength-training sessions in your weekly exercise routine.
Our recipe supplies 18 grams of protein.
But if you want to hit that 30-gram target, you’re free to add 2 large eggs.
You may be thinking, Wait!
But most of us dont need to worry.
While eggs contain some saturated fat, they have less than you might expect.
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.
The good news is eating a breakfast thats high infiberslows digestion and helps prevent blood glucose spikes.
Pairing fiber with protein balances your breakfast and makes it even more effective.
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.
Its protein and fiber prevent blood sugar spikes and support metabolic health.
For an extra dose of protection, leafy green spinach delivers blood pressurelowering nitrates plus additional fiber.
Now, thats what we call a recipe for heart health!
2021;100(44):e27629.
doi:10.1097/MD.0000000000027629
Centers for Disease Control and Prevention.
National Center for Health Statistics.Leading Causes of Death.
Centers for Disease Control and Prevention.High blood pressure facts.
J Clin Hypertens (Greenwich).
2023;25(10):957-964. doi:10.1111/jch.14710
U.S. Department of Agriculture.
Food Data Central.Eggs, Grade A, Large, egg whole.
2023;14:1191426. doi:10.3389/fendo.2023.1191426
Bryan NS.Nitric oxide deficiency is a primary driver of hypertension.Biochem Pharmacol.
2021;10(4):859. doi:10.3390/foods10040859
U.S. Department of Agriculture.
Food Data Central.Yogurt, Greek, plain, nonfat.
