The Absolute Healthiest Breakfast You Can Eat If You Have High Blood Pressure

High blood pressure (hypertension) is a common issue among adults. According to the American Heart Association, roughly half of U.S. adults have high blood pressure and many of those people don't even realize that they have it because there are usually no symptoms. This is problematic because high blood pressure, if it goes untreated, can cause a heart attack, stroke, and even kidney disease or sexual dysfunction.

Although, for some, high blood pressure is genetic, for others, it is the result of an unhealthy lifestyle. If you eat whatever you want and don't exercise regularly, then it makes sense that you might end up with high blood pressure. While lowering your high blood pressure can involve making big changes to your life, one of the easiest ways to get moving in the right direction is by having a heart-healthy breakfast. Breakfast is, of course, the most important meal of the day, so you want to make it count. Health Digest exclusively spoke to the fitness and nutrition advisor at Fortune, Dr. Chris Mohr, about what should be on your plate for breakfast every morning so you can keep your blood pressure in check.

Oats, or oatmeal, (and not those sugary packets) are a great way to start the day — especially when temperatures drop and you want something cozy. Not only does oatmeal for breakfast give you the necessary energy boost to get ready to take on the day, but if you have the oats ready to go, it's easy to make and doesn't require too much time, even on those mornings when you're in a rush.

While Mohr was hesitant to call any particular breakfast "the absolute best," mainly because there are many different options that will work, he said that oats can be a great choice if you have high blood pressure. "Old fashioned rolled oats are full of fiber that helps lower cholesterol and keeps your heart healthy. It can help manage blood sugar levels and keeps you full for a long time," he said. "Make it with dairy or soy milk for added protein and a creamier flavor, as well."

While it may be tempting to reach for the instant oatmeal made with apples and cinnamon (because it is quite good), this particular oatmeal doesn't it cut when it comes to a heart-healthy breakfast. If anything, all that sugar is just going to contribute to your high blood pressure.

If the thought of eating a bowl of oats with just milk sounds a bit boring to you, don't worry, because that bowl is about to get additional healthy and delicious add-ons. First up: berries; any kind will do. "Berries are rich in antioxidants and fiber yet lower in calories, so they'll help satiate you and provide you with a nutrient-rich option," said Mohr. "They're also rich in potassium, which is an under consumed nutrient and plays a key role in managing blood pressure." Although all berries are good for you, blueberries may be the healthiest of them all — followed by blackberries and goji berries, respectively (per Dr. Axe).

While oats and berries are definitely the makings of a healthy breakfast, to take it to the level of healthiest, then you want to sprinkle nuts and/or seeds into your bowl too. "Nuts and seeds provide healthy fats that help lower blood pressure and reduce inflammation," said Mohr. "They also add fiber and protein, which can help support a healthier body weight and overall heart health."

So there you have it — a healthy breakfast you can have if you have high blood pressure. It doesn't require pots and pans, nor does it take lots of time. If you have everything ready to go, you can pile it all into a bowl in a matter of a couple of minutes. In other words, you have no excuse not to start the day off right and as healthy as possible.