Cardiologist warns! A ‘healthy’ breakfast that could be raising your blood pressure before 9 AM

High blood pressure (hypertension) is a major risk factor for heart disease and stroke, often developing silently without noticeable symptoms until serious complications occur. It affects millions worldwide and is linked to damage in blood vessels and vital organs over time. Understanding how diet influences blood pressure is crucial for prevention and management, as early control can significantly reduce the risk of cardiovascular events and improve overall health. Renowned cardiologist Dr. Sanjay Bhojraj recently shared an important warning about certain breakfast foods and their impact on blood pressure in a post on his Instagram.Blood pressure naturally fluctuates throughout the day, with a typical rise known as the “morning surge” occurring shortly after waking. This increase is driven by the body’s circadian rhythm and hormones such as adrenaline, preparing you for the day ahead. However, an exaggerated morning surge can be dangerous, especially for people with hypertension, as it increases the risk of heart attacks and strokes during those early hours. Diet plays a crucial role in either amplifying or mitigating this spike, making breakfast choices especially important.Blood pressure naturally fluctuates throughout the day, typically peaking in the mid-morning hours. Eating a breakfast high in sodium, refined carbs, or sugar can cause an early spike, compounding this natural rise and potentially pushing blood pressure to harmful levels before 9 AM.This morning blood pressure surge is particularly concerning for individuals with pre-existing hypertension or cardiovascular risk factors. Consistently elevated morning blood pressure has been associated with higher risks of stroke, heart attack, and other serious cardiovascular events.Many breakfast foods are marketed as heart-healthy options, yet they can contain hidden ingredients detrimental to blood pressure control. Dr. Bhojraj specifically points to:These foods, despite their healthy reputation, can be high in sodium, added sugars, and refined carbohydrates, all of which can negatively impact blood pressure.Sodium is a mineral essential for bodily functions, but excess intake is strongly linked to raised blood pressure. Processed breakfast items often contain surprisingly high levels of sodium, added during manufacturing to enhance flavour and shelf life.Excess sodium causes the body to retain water, increasing blood volume and, consequently, the pressure against blood vessel walls. This extra strain can lead to sustained hypertension, especially in salt-sensitive individuals.Many breakfast cereals and instant oats are rich in refined carbohydrates. Unlike complex carbs found in whole foods, refined carbs are digested quickly, causing rapid spikes in blood sugar and insulin levels.High insulin levels promote sodium retention by the kidneys and may activate the sympathetic nervous system, both contributing to increased blood pressure. Repeated insulin spikes throughout the day may also cause inflammation and damage to blood vessels over time.Added sugars in breakfast foods can contribute not only to weight gain but also to elevated blood pressure. High sugar intake has been linked to increased heart rate, inflammation, and impaired blood vessel function.Granolas and flavoured oatmeal packets are particularly problematic, often containing significant quantities of sugars disguised under various names like fructose, glucose syrup, or maltodextrin.In his Instagram post, Dr. Bhojraj suggests focusing on whole, minimally processed foods that support stable blood sugar and reduce inflammation. While he doesn’t specify an exact menu, the principles he advocates include:1. High-fibre options: Whole fruits such as berries, apples, pears, and citrus fruits are excellent choices. They are rich in dietary fibre, which slows down sugar absorption, helping to maintain steady blood glucose levels and prevent insulin spikes. Vegetables, whether incorporated into smoothies or as part of a savoury breakfast, add bulk and nutrients without excessive calories. 2. Healthy fats: Incorporating sources of unsaturated fats like nuts (almonds, walnuts), seeds (chia, flax, pumpkin), and avocado can promote heart health. These fats help slow digestion, increase satiety, and reduce inflammation. They also support the absorption of fat-soluble vitamins and can improve cholesterol profiles, which is beneficial for cardiovascular risk management.3. Low sodium choices: It’s crucial to avoid processed spreads, salted nuts, and flavourings that often contain hidden sodium. Opt for natural nut butters with no added salt or sugar, fresh herbs for seasoning, or avocado as a creamy alternative. Cooking or preparing breakfast at home using fresh ingredients allows better control over sodium intake, helping to prevent unnecessary blood pressure elevation.4. Protein-rich foods: Including sources of protein such as eggs, Greek yoghurt, cottage cheese, or legumes helps stabilise blood sugar and reduce insulin spikes. Protein slows gastric emptying, providing a steady energy release and increasing feelings of fullness. Greek yoghurt, in particular, offers probiotics that support gut health, which recent research suggests may have links to blood pressure regulation.By combining these nutrient-dense foods in your morning meal, you can create balanced breakfasts that not only satisfy your hunger but also actively contribute to better blood pressure control and long-term heart health.Also read | Does caffeine make anxiety worse? Here’s what research shows