Jerusalem Post

ByMAARIV ONLINE

Breakfast is truly the most important meal of the day – and by choosing the right foods you can lower your blood pressure in a healthy way and provide your body with a healthy dose of fiber.

It is no coincidence that breakfast is called the most important meal of the day. Among all its effects on the body, it plays a major role in regulating blood pressure – and this is your opportunity to do something good for your body and give yourself energy and healthy nutritional values by choosing breakfast cereals that are rich in fiber and low in sugar. There are several types of breakfast cereals that can help lower blood pressure in a healthy way:
Oats
According to studies, regular consumption of oats has been linked to a reduction in blood pressure, particularly systolic pressure, by an average of 2 to 3 mmHg, a percentage that may seem limited but is significant when it is part of a healthy lifestyle, especially among people suffering from hypertension. This effect is attributed to the beta-glucan fiber content in oats, which contributes to improved blood vessel health and reduced cholesterol absorption. Consuming 2/3 cup to one cup of oats per day may help lower blood pressure, especially when used as a substitute for refined grains such as white bread, white flour and white rice.

Oat bran
Oat bran offers a similar benefit to oats themselves thanks to its fiber, potassium and magnesium content – substances that play a direct role in regulating blood pressure.
Whole grains
Whole grains usually find their place on every list of recommended foods, and studies have linked them to improvements in heart health indicators, including cholesterol and triglycerides. Whole grains also help support arterial function thanks to their fiber and mineral content.
Studies indicate that higher consumption of whole grain foods is associated with changes in blood pressure and cardiovascular risk markers, including high-density lipoprotein (HDL, or “good” cholesterol), low-density lipoprotein (LDL, or “bad” cholesterol) and triglyceride levels. There are quite a few types of breakfast cereals made from whole grains that can be a good option for breakfast (or any meal of the day). However, when buying breakfast cereals at the supermarket – it is always advisable to take a look at the sugar column to check the content in the product. The less sugar there is – the more health benefits the product will provide.

Whole wheat
Whole wheat cereals, such as shredded wheat, are sources of dietary fiber and essential nutrients. The fiber content in these cereals may contribute to maintaining healthy blood pressure levels by reducing cholesterol absorption and supporting arterial function. In addition, whole wheat cereals contain iron, potassium and magnesium, all of which are essential for cardiovascular health and overall health.
It is important to choose whole wheat cereals that are low in sugar and sodium. Combine them with low-fat or plant-based milk and berries to get an added boost of antioxidants.
Muesli without added sugar
Muesli is a type of breakfast cereal made from oats, nuts, seeds and dried fruits. It contains a variety of substances that can support heart health. A serving of muesli provides dietary fiber for blood pressure regulation. One third of a cup (60 grams) of muesli without added sugar usually contains just over 7 grams of dietary fiber, helping you meet about 25% of the recommended daily intake.

Granola
Granola is a baked mixture of rolled oats, nuts, seeds and sweeteners such as honey or brown sugar, which is toasted until it reaches a crunchy, golden texture. It can be eaten on its own or served with milk or yogurt.
Granola may positively affect blood pressure regulation, depending on the specific ingredients and portion sizes. Due to its fiber content, it may help support healthy blood pressure levels and a lower risk of heart disease.

Granola is also a source of several essential nutrients, including potassium, calcium and magnesium, which have been linked to lowering blood pressure. However, certain varieties may also contain sodium, saturated fats and added sugars, which are associated with an increased risk of high blood pressure.
Pay attention to all the nutritional values of the product
Expert recommendations warn against breakfast cereals high in sugar or sodium, as they may raise blood sugar levels or increase fluid retention, which negatively affects blood pressure. Choose brands that offer lower amounts of sugar and sodium.
It is important to clarify that the effects are correlative, meaning that consuming healthy cereals is associated with improved blood pressure but is not a direct treatment, rather part of an overall dietary pattern that also includes reducing salt and engaging in physical activity.