5 Healthiest Breads to Eat for Breakfast If You Have High Blood Pressure

Breakfast should be the healthiest meal of the day, according to experts. And those who love to eat bread need to be really careful if they have high blood pressure levels, as they can be high in sodium.

And so, choosing whole-grain breads with lower salt content is a healthier option, as fibre lowers hypertension. Here are the top 5 choices for wholesome, nutrient-dense breads.

Sprouted whole-grain bread

Sprouted bread is made with whole grains that sprout from exposure to heat and moisture. According to experts, sprouting increases the amount and availability of certain nutrients like vitamins and protein, along with antioxidants – all of which are great for your heart health. Eating sprouted grain bread for breakfast speeds up your metabolism, improves immunity levels, and is a great substitute for mineral and vitamin deficiencies. Sprouted grains also have less of an effect on blood sugar levels. Being packed with magnesium, potassium, and soluble fibre, sprouted grain bread is instrumental in balancing electrolytes, improving blood vessel function, and supporting overall heart health.

Rye bread

Rye bread is made from the flour of the rye grain, which is known for its dense texture and earthy or sour flavour. Rye bread has many health benefits, including keeping your blood pressure levels regulated, as it is loaded with dietary fibre along with important micronutrients like magnesium and potassium that support blood pressure management. According to experts, rye contains phenolic compounds along with antioxidants like lignans, which are linked to better blood vessel function and lower inflammation.

Oat bread

Oat bread is made with a combination of oats, whole-wheat flour, yeast, water, and salt. Oats are a superfood linked to a number of health benefits, especially for your heart. Packed with fibre, it not only manages your blood pressure but also your sugar levels after meals. According to studies, oat bread lowers cholesterol as it is rich in nutrients like magnesium, iron, and zinc.

Sourdough bread

Sourdough bread is made with wild yeast and lactic acid bacteria – and contains beneficial compounds that may improve blood vessel function – thereby helping with lowering blood pressure levels. Since it is also easier to digest, sourdough bread does not spike blood sugar levels - making it a heart-friendly choice when made from whole grains. According to experts, since sourdough bread is fermented for a longer time, the process reduces the number of phytates – also known as phytic acid – that bind to certain minerals and impair their absorption.

Flaxseed bread

Flax bread is made primarily from whole-grain flours and flax seeds, and is said to be among the healthiest breads you can eat for breakfast. It happens because flax seeds are extremely nutritious and offer numerous health benefits. Experts say they are especially an excellent source of alpha-linolenic acid or ALA - an omega-3 fatty acid found in plant foods that is linked to a lower risk of heart disease.

Can you make these breads at home?

Nutritionists said even though these healthy breads are easily available in bakeries and supermarkets, you can easily make them at home as well. You just need to combine the main ingredient – the dough, along with the flour you use, with a little salt, activated yeast, milk, and water. Baking these breads in an oven, air fryer, or even a pan does not take much time, and you can easily enjoy them for your daily breakfast with other heart-healthy foods like tomatoes, chillies, and even olives.