The first meal of the day is breakfastand the performance of the day depends largely on it. That is why what we include at this time is important.
The doctor Michael Twymanby Apollo Cardiology, in St. Louis (Missouri, USA), reveals in an article published by the Mirror What foods you should consider incorporating in your breakfast to better control blood pressure, starting with proteins, a common component in many morning tables.
“Proteins are important for muscle synthesis, so it should be consumed at least 30 grams of proteins In the first meal of the day, “says the cardiologist. Two eggs contain approximately 13 grams of proteins.
The consumption of additional proteins, especially when combined with strength training, can increase muscle mass and that is related to a lower risk of hypertension or high blood pressure.
However, it is worth knowing that some protein -rich breakfasts, such as eggs, bacon or sausages, They have possible disadvantages.
Second, advise start the day with fiber To avoid a peak premature glucose, which could cause complications such as insulin resistance, cravings and increased blood sugar, which would ultimately affect long -term blood pressure.
Starting the day with fiber can mark the pace of digestion and help keep glucose levels stable. Breakfast is also an ideal time to get fiber, with many options from whole grains to oats and fruit.
“Foods rich in nitrateslike vegetables with dark green leaves and beets, they bring compounds that help produce nitric oxide, “says Twyman.
While it is not a basic breakfast food, the cardiologist suggests Add spinach to breakfast. Even simple ingredients such as basil and parsley can contribute to heart health without the need to modify morning routine.
The last Twyman Council for a healthy breakfast for the heart is that Be the most substantial food of the day. He also recommends breakfast within the time after dawn, since aligning meals with the circadian rhythm and other natural body processes can be as vital to control blood pressure as the foods that are ingested.
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