The Best Breakfast Foods for High Blood Pressure

Following a heart-healthy diet is crucial when it comes to managing high blood pressure. And dietary management starts with breakfast.

“Breakfast sets the nutritional tone for the day,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy in New York City.

The thing is, many common breakfast foods, including fast-food sandwiches, pastries, and packaged cereals, can contribute a significant amount of sodium and added sugar early in the day — and both can impact high blood pressure, also called hypertension, says Keatley.

That’s why he recommends breakfast foods that jibe with the Dietary Approaches to Stop Hypertension (DASH) diet, “the gold standard for hypertension,” he explains. This eating style emphasizes fruits, vegetables, whole grains, beans, nuts, seeds, low-fat dairy, and lean proteins.

Learn more about how these foods support healthy blood pressure, plus how you can incorporate them into easy breakfasts.

Experts recommend focusing on four specific nutrients when choosing breakfast foods to support blood pressure: potassium, magnesium, calcium, and fiber.

• Potassium is an essential nutrient that relaxes blood vessels and helps the kidneys flush out excess sodium — a risk factor for high blood pressure.

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• Magnesium can help lower blood pressure by relaxing and widening blood vessels.

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• Calcium also relaxes the muscles in blood vessel walls, allowing blood to flow more smoothly.

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• Dietary fiber supports blood pressure by helping you feel full so you eat less overall, and may also help with cholesterol, blood sugar control, and weight management, “all factors that influence blood pressure,” Keatley says.

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These breakfast staples adhere to the DASH diet and can help support healthy blood pressure.

• Oatmeal and Whole Grains Oats contain beta-glucan, a soluble fiber that supports heart health and helps to lower LDL (“bad”) cholesterol, Keatley explains. “Whole grains also provide fiber, magnesium, and other nutrients that many Americans do not consume in adequate amounts,” he says. Unsweetened oats are a better choice over flavored oats that come in a packet, Keatley says.
• Berries Blueberries, strawberries, and raspberries are rich in anthocyanins, antioxidants that may support blood vessel function, per Keatley. “They also provide fiber, potassium, and vitamin C while contributing virtually no sodium,” he says. “They are one of the easiest ways to increase nutrient density at breakfast.”
• Leafy Greens “Leafy greens such as spinach and kale provide potassium and magnesium, two nutrients closely linked to blood pressure regulation,” Keatley says. Leafy greens also contain nitrates, chemical compounds that can help blood vessels relax, he explains.
• Yogurt Plain yogurt provides calcium and protein. “It fits well within a DASH-style eating pattern and can help improve satiety while delivering nutrients associated with healthy blood pressure,” Keatley says. He recommends choosing unsweetened varieties for the biggest benefits.
• Nuts and Seeds “Nuts and seeds can be helpful because magnesium supports healthy blood vessel function, and plant-based omega-3s may support overall heart health and a healthy inflammatory response,” says Keri Gans, RD, registered dietitian and author of The Small Change Diet.

Jessica Cording, RD, a registered dietitian and author of The Little Book of Game-Changers, offers these blood pressure-friendly breakfasts ideas:

• Unsweetened Greek yogurt with a mix of berries and walnuts on top
• Overnight oats with berries and chia seeds
• An egg bake with spinach and tomatoes
• Avocado toast on sprouted grain bread

Sodium and added sugars can often creep into breakfast foods and raise blood pressure over time, says Cording.

“A lot of common breakfast meats, like bacon and smoked salmon, are obvious sources of sodium, but packaged bread can be a sneaky source,” Cording says. “If you’re using bread, check the label and consider swapping it out for a lower-sodium option.” Some protein powders can also contain higher levels of sodium, Cording says.

Frozen breakfast items and cheese will also usually have high amounts of sodium, she says.

Hidden added sugars are common in breakfast foods, too. “You’ll find it in a lot of breakfast cereals, along with commercial plant milks. Oat milk always surprises my patients and clients,” Cording says. She also recommends keeping in mind that honey and agave “do not get a free pass” when it comes to adding sugar to your diet. “It’s easy to overdo it,” Cording says.

Make sure you’re drinking water in the morning, too — proper hydration is crucial for managing blood pressure levels, says Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California.

“Staying well hydrated helps maintain healthy blood volume and circulation, while dehydration can place additional strain on the heart and blood vessels,” he says.

Can I Drink Coffee With Breakfast if I Have High Blood Pressure?

It’s okay for most people with hypertension to drink coffee, according to Keatley. “While caffeine can cause a temporary increase in blood pressure, regular coffee consumption does not appear to raise blood pressure long term in most adults,” he says.

“The bigger concern is what gets added to the coffee,” he adds. Sugar, syrups, and high-calorie creamers can work against efforts to have a blood pressure-lowering breakfast.