A breakfast a day can help keep blood pressure at bay!

Think Outside the box when Managing High Blood Pressure

When you have high blood pressure, dietary changes can help manage it; in addition to the medications that have been prescribed. The options are endless when you brainstorm and you can start by changing just one meal to get you started!

-Think fresh, whole foods. Eating fruits and vegetables will help you to fill up on fiber, eat fewer calories to reduce weight (which in turn, lowers blood pressure), and provide extra water in the diet.

-Spice it up! Instead of using salt (which increases blood pressure) add spices to your dishes to add depth and flavor.

-Protein- Good sources of protein are lean meats (organic is best), beans and legumes (fresh or canned in water without added sodium), fish, and unsalted nuts and seeds.

-Fill up on fiber! Fiber can help reduce blood pressure so be sure to have 100% whole grains such as brown rice or quinoa, and fruits and vegetables.

- Here are some great examples of breakfast ideas:

• Oatmeal with fruit and cinnamon sprinkled with ground flax.
• Omelette with spinach and other fresh veggies.
• Smoothie (no sugar added) with yogurt, fruit, and chia seeds.