While there are prescription medications that can help lower blood pressure, nothing can take the place of a heart-healthy diet and lifestyle. According to a scientific article published in the Journal of the American College of Cardiology, up to 90% of hypertension cases are preventable.
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Dr. Allen J. Taylor, MD, FACC, the chairman of cardiology at MedStar Health and Vascular Institute, adds to this, saying that minimizing ultra-processed foods goes a long way in lowering the risk of high blood pressure.
Related: The One Habit That Can Lower Your Blood Pressure Overnight, According To a Cardiologist
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“Studies have consistently shown that regular oatmeal consumption can produce meaningful reductions in blood pressure due to a soluble fiber called beta-glucan,” Dr. Khalid says. To this point, a 2023 analysis of 21 different scientific studies published in the Journal of the Academy of Nutrition and Dietetics found that regularly eating oatmeal significantly reduced blood pressure in people with hypertension.
Besides beta-glucan and potassium, Dr. Khalid says that the magnesium in oatmeal also helps lower blood pressure because it relaxes blood vessels and balances electrolytes.
What To Pair With Your Oatmeal To Support Blood Pressure Even More
By starting your morning with a bowl of oatmeal, you’re already supporting your cardiovascular health. But you can increase the benefits (and make your breakfast even tastier) by adding a few other key ingredients.
Remember how one of the reasons why oatmeal is beneficial for blood pressure is because of its potassium content? Dr. Khalid says that adding a banana to your oatmeal can make your breakfast even higher in potassium, increasing the benefits.
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“No single food is a magic bullet, but for oatmeal, the evidence is consistent, it's affordable and almost anyone can make it a daily habit,” Dr. Khalid says. “If you're currently eating a sugary breakfast every morning, swapping that for a bowl of plain oatmeal with fruit could be one of the most impactful changes you make.”
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Sources:
Overview: High blood pressure. InformedHealth.org.Carey, R. M., Mutner, P., Bosworth, H. B., et al. (2019). Prevention and Control of Hypertension: JACC Health Promotion Series. Journal of the American College of Cardiology. 72(11):1278-1293. Dr. Kainat Khalid, MD, cardiologist and the director of Jamaica Hospital’s Hypertension Center in Richmond Hill, New York.How Much Sodium Should I Eat Per Day? American Heart Association.Dr. Allen J. Taylor, MD, FACC, chairman of cardiology at MedStar Health and Vascular Institute.Xi, H., Zhou, W., Niu, Y., et al. (2023). Effect of Oat Consumption on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Journal of the Academy of Nutrition and Dietetics. 123(5):809-823.Vendrame, S., Adekeye, T. E. and Klimis-Zacas, D. (2022). The Role of Berry Consumption on Blood Pressure Regulation and Hypertension: An Overview of the Clinical Evidence.Nutrients. 14(13):2701.Cabo, J., Alonso, R. and Mata, P. (2012). Omega-3 fatty acids and blood pressure. British Journal of Nutrition. 107 Suppl 2:S195-200.Tejani, V. N., Dhillon, S. S., Damarlapally, N., et al. (2023). The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 15(9):e46116.Hence then, the article about here s exactly what happens to your blood pressure when you eat oatmeal was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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