Breakfasts for Lowering Blood Pressure

We've incorporated foods from the DASH diet (Dietary Approaches to Stop Hypertension) into these healthy breakfasts to help lower blood pressure.


1 of 8

Muffin Treat

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Fiber One Banana Chocolate Chip Muffin with 1 cup fat-free milk; a medium apple

350 calories, 4.5g fat, 310mg sodium


2 of 8

Creamy Crunchy Yogurt

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5.3-ounce cup of Fage 2% strawberry Greek-style yogurt topped with 1/2 cup sliced strawberries and 1/4 cup slivered almonds

320 calories, 16g fat, 40mg sodium


3 of 8

Peanut Butter Toast

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2 slices lower-sodium whole-grain bread (such as Ezekiel) with 1 tablespoon natural peanut butter; 1 cup grapes

364 calories, 9g fat, 65mg sodium


4 of 8

Sweet Porridge

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1 cup cooked kasha (buckwheat) mixed with 1/4 cup fat-free milk and topped with 1 tablespoon maple syrup, 2 tablespoons each raisins and chopped walnuts, and a sprinkle of cinnamon

390 calories, 11g fat, 45mg sodium


5 of 8

Banana-Berry Cereal

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1 cup plain shredded-wheat cereal with 1/2 cup fat-free milk, 1/2 cup blueberries, and 1 medium banana, sliced

350 calories, 1g fat, 70mg sodium


6 of 8

Bagel Sandwich

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3-ounce whole-grain bagel with 1 large egg "fried" in a nonstick pan with cooking spray and 1/2 slice reduced-sodium Swiss cheese; 1/2 medium grapefruit

350 calories, 10g fat, 290mg sodium


7 of 8

Starbucks Oatmeal

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Order it topped with dried fruit; Tall Skinny Cinnamon Dolce Latte

330 calories, 2.5g fat, 240mg sodium

Originally published in the June 2010 issue of Family Circle magazine.