They say that breakfast is the most important meal of the day, and for good reason. Not only does it provide the necessary fuel to start our day, but it also sets the tone for our overall health and well-being. For millions of individuals around the world, high blood pressure, also known as hypertension, poses a significant health concern. While various factors can contribute to this condition, one major culprit is excessive sodium intake. And a correct breakfast can actually help contain the problem.
Sodium is an essential mineral that our bodies need in small amounts, but the average modern diet tends to be overloaded with salt, leading to increased blood pressure levels. As a result, experts recommend limiting daily sodium intake to maintain a healthier cardiovascular system. So, if you are suffering from high blood pressure, it is always best to avoid heavily processed foods and here are 5 breakfast options you should consider that are low in sodium.
Veggie Omelette with Mushrooms
Omelettes are a breakfast classic, and this low sodium version packs a nutritious punch. Whisk together eggs or egg whites and pour them into a non-stick pan. Add sliced mushrooms, diced onions, and bell peppers to the mix. Cook until the eggs are set, and you have a colourful and low sodium breakfast brimming with vitamins and minerals. Enhance the flavours with a dash of pepper and your favourite herbs. If you are using oregano, make sure it is not processed.
Masala Oats
Recipe - Skinny Recipes
No, we are not talking about ready-to-eat packaged masala oats, as they are super high in sodium. This can be made at home. Roast rolled oats in a dry pan until they turn slightly golden. In a separate pan, sauté mustard seeds, cumin seeds, chopped onions, green chillies, and curry leaves in a teaspoon of oil. Add chopped tomatoes, turmeric, and a pinch of garam masala. Mix in the roasted oats and water, and cook until the oats are soft. Add a little rock salt. This savoury and wholesome dish is rich in fibre and very healthy.
Chia Seed Pudding with Fresh Berries
For a refreshing and low-salt breakfast, indulge in chia seed pudding with fresh berries. Mix chia seeds with unsweetened almond milk or Greek yoghurt and let it sit overnight in the refrigerator. The chia seeds will absorb the liquid, creating a pudding-like consistency. Top it off with an assortment of fresh berries, such as strawberries, blueberries, or jamun. This nutrient-dense dish is not only delicious but also loaded with antioxidants, fibre, and omega-3 fatty acids, making it a heart-healthy choice.
Upma
Recipe - Recipes by Lubna Ghadai
Another delectable Desi breakfast option, Upma, combines sooji or semolina with vegetables and spices. In a pan, dry roast the semolina until it's lightly golden, and set it aside. In the same pan, sauté mustard seeds, urad dal, chopped onions, green chillies, and curry leaves in a little oil. Add diced carrots, peas, and other veggies of your choice, and cook until tender. Pour in the water and bring it to a boil, then slowly stir in the roasted semolina, ensuring there are no lumps. Add a little rock salt and grated coconut for added flavour. This dish goes well with a side of plain dahi.
Berry Smoothie
Smoothies are an excellent way to pack in essential nutrients without compromising on taste. This Berry Smoothie is not only refreshing but also heart-friendly. In a blender, combine a cup of unsweetened almond milk, a handful of frozen mixed berries, a ripe banana, and a tablespoon of chia seeds. Chia seeds are rich in omega-3 fatty acids and help add a creamy texture to the smoothie without any added salt. You can also add a scoop of protein powder or Greek yoghurt for an extra protein boost.
These dishes have no highly processed ingredients and can help you start your day on a healthy note by containing low-sodium levels. One thing to remember for everyone with high blood pressure is to stay away from any and all processed foods. They are always high in sodium. Choose natural; stay healthy!