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.

By Sally Kuzemchak, MS, RD

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Muffin Treat

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

350 calories, 4.5g fat, 310mg sodium

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Creamy Crunchy Yogurt

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

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Peanut Butter Toast

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

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Sweet Porridge

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

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Banana-Berry Cereal

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

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Bagel Sandwich

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

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