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High blood pressure: Best food to eat for breakfast if you want to lower your reading

High blood pressure puts extra strain on your blood vessels, heart, brain, kidneys and eyes. Which breakfast could help lower your blood pressure reading? Studies reveal what you should be munching on for breakfast.

Researchers from the University of Leeds reviewed 28 studies that concluded that higher consumption of beta-glucan fibre may lower both systolic and diastolic blood pressure.

Systolic blood pressure (the top number) refers to the amount of force on blood vessels when the heart beats.

Diastolic blood pressure (the bottom number) refers to the amount of force on blood vessels when the heart relaxes.


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Any reading above 120/80mmHg is considered to be elevated blood pressure.

What is beta-glucan fibre?

Beta gluten is soluble fibre found in oats.

As it’s a soluble fibre, oats help to slow down food transit in the intestines – prolonging digestion.

Slower digestion means the body doesn’t absorb sugar as quickly from the foods you eat.

This is very beneficial for helping to control blood sugar levels.

Additionally, as beta glucan is indigestible, it travels through the whole digestive tract, taking some cholesterol with it.

This is good news for people who want to lead a healthier lifestyle.

High levels of cholesterol and high blood pressure can be a deadly partnership.

These conditions combined dramatically increase a person’s risk of heart disease.


Cholesterol is a type of fatty substance your body uses to make certain hormones, produce vitamin D and build healthy cells.

However, too much cholesterol will stick to the walls of arteries.

Eventually, the fatty build-up of cholesterol on artery walls will harden – forming a plaque.


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As arteries become stiff and narrow due to plaques, it becomes harder for blood to flow through them.

This, in turn, forces the heart to work harder to pump blood around the body via blood vessels – resulting in high blood pressure.

Thanks to the work of researchers from the University of Leeds, we know that beta glucan can help lower blood pressure readings.

Armed with this knowledge, one can indulge in oats for breakfast.

Oats are commonly eaten with hot water or milk – also known as oatmeal.

The great thing about oatmeal is that you can add different fruits to each bowl to keep breakfast interesting – and even healthier.

One day you could add bananas and honey, another you could top the oatmeal with berries.

Start your day off well and indulge in oats for breakfast.

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