The #1 Breakfast for High Blood Pressure

It’s estimated that nearly half of American adults have high blood pressure. This is concerning, as having high blood pressure can negatively affect your eyes, brain, kidneys and heart. 

In addition to medications, maintaining a balanced diet with moderate amounts of sodium is one of the best ways to help lower blood pressure and reduce your risk of other health complications. Packed with colorful veggies and fresh herbs, our Summer Skillet Vegetable & Egg Scramble is one of the best breakfasts for high blood pressure. Here, a dietitian explains why this recipe may be beneficial and shares tips for managing high blood pressure. 

What Makes This Summer Skillet Vegetable & Egg Scramble Great for High Blood Pressure

It Has a Moderate Amount of Sodium

Lowering salt intake is a key part of a healthy diet for lower blood pressure. Over time, consistently high sodium intake can cause narrowing of blood vessels, resulting in elevated blood pressure. If you have high blood pressure, the American Heart Association recommends limiting your sodium intake to no more than 1,500 milligrams per day (about ⅔ teaspoon of salt).

Not only is sodium necessary in the diet, but it’s virtually impossible to avoid it completely. After all, sodium is naturally present in some foods, like shellfish and milk. Instead, the best ways to keep your sodium intake in check are by avoiding high-sodium processed foods, not adding salt to your food after it’s cooked, and limiting how much salt is added during cooking. Instead, opt for herbs and spices to add a naturally sodium-free boost of flavor. 

Summer Skillet Vegetable & Egg Scramble contains 415 mg of sodium, along with fresh herbs, scallions and other veggies, giving the dish plenty of flavor without being high in sodium. That said, if you are keeping a tab on your salt intake, you can lower the sodium content by replacing the ½ teaspoon of salt with a salt-free seasoning blend, or use additional fresh herbs and spices.

It’s a Good Source of Fiber

This breakfast skillet is packed with veggies, providing a little more than half the American Heart Association’s recommendation of 2½ cups of vegetables per day. Thanks to its impressive amount of veggies, each serving provides 4 grams of fiber per serving.

Research shows that people with high blood pressure who maintain a high-fiber diet have lower blood pressure readings compared to those who eat less fiber. Fiber also supports a healthier, more diverse gut microbiome, which in turn has been linked to reduced inflammation and lower blood pressure—thanks to the short-chain fatty acids produced by beneficial gut bacteria.,

For adults with high blood pressure, the American Heart Association recommends a daily fiber intake of at least 28 grams for women and 38 grams for men.

It’s a Good Source of Potassium

Potassium is an important mineral that can help lower blood pressure by removing excess sodium in the urine and relaxing the blood vessels. If you have high blood pressure or are at risk for high blood pressure, the American Heart Association recommends consuming 3,500 to 5,000 mg of potassium per day, which is more than the 2,400 to 3,600 mg recommendation for adults without high blood pressure. 

Summer Skillet Vegetable & Egg Scramble contains potatoes and spinach, both of which are good sources of potassium. Each 1½-cup serving of this breakfast recipe provides 714 mg of potassium, or 15% of the Daily Value. 

It Has Heart-Healthy Protein

A breakfast isn’t complete without protein, a nutrient that’s essential for virtually every function in the body. Consuming protein at breakfast is key for staying energized and full all morning long. Each serving of our Summer Skillet Vegetable & Egg Scramble provides 12 grams of filling protein from eggs.  

Eggs are an excellent protein option at breakfast. In addition to protein, they provide many essential nutrients, including ones important for heart health, like choline, vitamin D and B vitamins. They also contain lutein and zeaxanthin—powerful antioxidants that are associated with a lower risk of hypertension. While there’s ongoing debate about the impact of eggs on cholesterol, eating eggs hasn’t been linked to high blood pressure. For those with healthy cholesterol levels, enjoying one or two eggs per day is generally considered safe and unlikely to harm heart health.

Strategies to Improve Blood Pressure

When it comes to managing high blood pressure, your overall diet and lifestyle play a major role. Here are some key strategies for supporting lower blood pressure: 

• Get moving: Physical activity, including both aerobic and strength-training exercises, can lower blood pressure. Research suggests that engaging in 30 minutes of aerobic activity on at least three days per week and 30 minutes of resistance training for at least two or three days per week may lower overall blood pressure by 5 mmHg. New to exercise? This walking plan is a great place to start. 
• Quit or avoid smoking: Smoking raises blood pressure and damages blood vessels, significantly increasing the risk of heart attack and stroke., If you currently smoke, talk to a health care professional—they can provide personalized support and effective strategies to help you quit.  
• Manage stress: Stress is another culprit in high blood pressure. Deep-breathing exercises, meditation and yoga are examples of activities that could help manage stress and lower blood pressure.
• Get enough sleep: Getting your beauty rest isn’t just important for your mood—it may also help lower your blood pressure level. Aim for seven to nine hours of quality sleep every night. 
• Follow the DASH diet: The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern developed specifically for people with high blood pressure. In addition to limiting sodium intake, the diet emphasizes enjoying a variety of vegetables, fruits, whole grains, fish, poultry, beans, nuts, vegetable oils and fat-free or low-fat dairy products.

The Bottom Line

Our Summer Skillet Vegetable & Egg Scramble is a flavorful and filling breakfast option. It specifically includes nutrients that may be helpful for lowering blood pressure, including fiber, potassium and antioxidants. It’s also moderately low in sodium and contains 12 grams of protein to help keep you full for longer. Of course, no one recipe alone can lower blood pressure levels. Getting enough sleep, managing stress levels, staying physically active and following a balanced diet, like the DASH eating plan, all contribute to healthier blood pressure and overall health.