According to our medical expert board member Lauren Manaker, MS, RDN, LDN, the best breakfast combination for high blood pressure is walnut chia overnight oats with a serving of 100% orange juice.
Chock-full of vitamins, minerals, and other nutrients, oats fall under the guidelines of the DASH diet. This diet, which stands for Dietary Approaches to Stop Hypertension, is often recommended
for those with high blood pressure."Oats may be known for their cholesterol-lowering benefits, but the fiber found in this carb is also linked to reduced blood pressure," Manaker says.
"Walnuts are a powerhouse when it comes to nutrition," she says. "Data shows that eating them as part of a low saturated fat diet may help lower central blood pressure,
Additionally, in a long-term observational study published in Nutrition, Metabolism & Cardiovascular Diseases, researchers found that participants who ate walnuts had lower diastolic blood pressure
Despite being small in size, chia seeds pack a large punch in nutrition. Beyond adding a boost of plant-based protein to the oats, they also offer antioxidants, healthy fat, and fiber.
In addition to being celebrated for its high vitamin C content, orange juice is a good source of potassium—another nutrient highlighted by the DASH diet, Manaker says.
In a 2021 randomized controlled trial, adults with either pre-hypertension or stage 1 hypertension who consumed 500 milliliters of orange juice every day
for 12 weeks had significantly reduced systolic blood pressure than those who didn't drink the juice.