Daily Wellness Breakfasts

Here are five quick, heart-friendly breakfast ideas for people with high blood pressure. They follow DASH-style principles: more fruit, whole grains, low-fat dairy, nuts, and vegetables, with less sodium and processed meat.

1. Berry-nut oatmeal
   Make plain oats and top with berries or a banana, unsalted walnuts or chia seeds, and cinnamon.
2. Greek yogurt parfait
   Layer plain low-fat Greek yogurt with berries, rolled oats, and unsalted nuts or seeds. Choose plain yogurt to limit added sugar.
3. Avocado-and-egg toast
   Top whole-grain toast with mashed avocado, tomato, and a hard-boiled egg. Use lemon, pepper, paprika, or garlic powder instead of salt.
4. Vegetable egg wrap
   Fill a whole-wheat tortilla with scrambled egg or egg whites, no-salt-added black beans, and vegetables such as spinach, peppers, or tomatoes. Check the tortilla’s sodium content.
5. Banana nut-butter toast
   Spread no-salt-added peanut or almond butter on whole-grain toast and add banana or apple slices.

Try to limit bacon, sausage, ham, salted spreads, instant flavored oatmeal, and packaged breakfast sandwiches. The American Heart Association recommends no more than 2,300 mg of sodium per day, with 1,500 mg as an ideal target for most adults with high blood pressure. If you have kidney disease or take medications that affect potassium, check with a healthcare professional before substantially increasing high-potassium foods.

Let’s do it so you finish those activities and then go eat.

@MediaEclat