Three breakfast staples to lower blood pressure – full of potassium

It is thought around one in three adults in the UK has high blood pressure, although many people will not be aware.

The condition means your heart is working harder than it should have to in order to pump blood around the body.

This puts extra strain on your blood vessels and organs, which over time can result in serious medical emergencies.

In fact, high blood pressure is the single biggest risk factor for strokes and can also lead to heart attacks, kidney failure and even vascular dementia.

Therefore keeping your blood pressure at a healthy level is vital.

Diet is a key driver in your blood pressure levels. Specifically, salt is known to be one of the major causes of high blood pressure.

This is because sodium makes the body hold on to water, putting pressure on blood vessel walls.

Alongside cutting back on your salt intake there is another way to help reduce the impact of sodium on the body.

Eating foods high in potassium can lower blood pressure as the mineral works to remove sodium.

It also helps relax blood vessel walls, allowing blood to flow.

The American Heart Association explains: “Foods that are rich in potassium are important in managing high blood pressure, also known as hypertension, because potassium lessens the effects of sodium.

“The more potassium you eat, the more sodium you lose through urine.

“Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.”

There are three foods and drinks commonly consumed at breakfast with high levels of potassium, to help lower your blood pressure levels first thing in the morning.

These are:

• Avocados
• Plain yoghurt
• Orange juice.

Avocados

According to the Cleveland Clinic, half an avocado contains around 364 milligrams (mg) of potassium.

“As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364mg of potassium,” it says.

“From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium.

“Your health — and your taste buds — will thank you.”

Plain yoghurt

Healthline explains that eating plain yoghurt has several health benefits.

It says: “Yoghurt is a great source of calcium, riboflavin and potassium.

“One cup (245 grams) of this creamy treat provides you with 380mg of potassium.”

Orange juice

According to Medical News Today, a cup of fresh orange juice could contain as much as 496mg of potassium.

And the Fruit Juice Science Centre adds: “A small glass (150ml) of 100 percent orange juice provides around 7.5 percent of daily potassium needs.

“Since the relationship between potassium and blood pressure is well established, it stands to reason that foods which are a good source of potassium, such as 100 percent orange juice, may be beneficial to heart health.”