Breakfast for high blood pressure: 3 morning recipes

Breakfast is one of the most important meals. It gives the body fuel to start. The quality of the next day largely depends on what is eaten in the morning. A proper breakfast energizes, provides the necessary amount of nutrients and allows you to stay full for a long time.

There are thousands of breakfast ideas, but for people with various diseases, such as high blood pressure, the range of recipes is narrowing. However, there are many recipes and foods that will help with high blood pressure.

According to nutritionist Shilpa Arora, eating foods rich in potassium and magnesium is very important for those with high blood pressure. It is recommended to include more whole grains, fruits and vegetables in your diet. The specialist recommended several healthy breakfast dishes for hypertensive patients.

Mediterranean omelette

Contains eggs, spinach, onions, olives and oregano. Eggs are an excellent source of protein. Spinach is rich in vitamins A, C, and K, as well as heart-healthy potassium, magnesium, iron and manganese.

Making an omelette is very easy. It is enough to beat the eggs and add salt and spices to taste. Then pour them into a preheated pan and put the chopped ingredients on top. After the dish is ready, you can also put small pieces of spinach and onions on top of it.

Banana and Almond Porridge

Bananas are low in sodium and rich in potassium. Porridge, in turn, is a good source of calcium.

It is prepared just as quickly and easily. Soak the oatmeal and chia seeds in separate bowls for 10 minutes. At this time, heat the milk over medium heat and add bananas, dates, almonds and cinnamon to it. After a few minutes, add the oatmeal to the pan and cook until soft. You can put honey and chia seeds in a plate with ready-made porridge, according to the NDTV Food portal.

Spinach, cheese and mushroom pies

Spinach is one of the best foods for cardiovascular health and blood pressure control. Whole-wheat muffins are also a good source of iron.

The pancake itself is made from wholegrain flour (100 g), eggs (1 whole and one yolk), salt, pepper, milk (100 ml), water (3 tablespoons) and spinach leaves, ground until a paste. Fry mushrooms and onions for stuffing. First, pancakes are fried in a frying pan. Then mushrooms, onions and cheese are wrapped in patties and sent to the oven. Bake it at 180 degrees for 15 minutes.

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