The best bread to eat if you have high blood pressure, according to dietitians

Calling all bread-lovers: this bread may help support better blood pressure.

Key Points

• Dietitians say sprouted whole-grain bread is the best bread for healthy blood pressure.
• Along with whole grains, it provides fiber, potassium, magnesium and can be low in sodium.
• Pair sprouted whole-grain bread with low-sodium options and healthy fats.

From toast to sandwiches to stuffing and bread pudding, there are countless ways to enjoy bread throughout the day. The only problem is that bread can be a sneaky source of sodium, which can add up if you are having it at more than one meal. In fact, bread is ranked as one of the top sources of sodium in our diets and all that extra sodium can make it more difficult to manage your blood pressure. So what’s a bread-lover to do? Don’t worry, you can still keep your blood pressure in check while also enjoying bread.

The key is being choosy with your bread since this one small, sustainable swap could make a significant difference in your blood pressure. The one blood pressure-friendly loaf that stood out from the rest when we asked dietitians was sprouted whole-grain bread. Read on to find out why this bread option is so great as well as their tips for enjoying it while supporting better blood pressure.

Contains Whole Grains

Eating more whole grains is a smart move for your blood pressure. “Whole grains contain the bran and the germ, which together provide fiber, magnesium and other nutrients that are often reduced when grains are refined,” says Serena Pratt M.S., RDN. So regularly including them on your plate may help you move the needle on your blood pressure. 

Whole grains have so much potential that replacing refined grains with whole grains is also a recommendation found in both the Dietary Approaches to Stop Hypertension (DASH) diet and Mediterranean eating patterns for blood pressure management, says Kiran Campbell, RDN.

As you make the switch to more whole grains, you may be wondering just how much you should be eating? One study found that folks who ate 3 or more servings of whole grains per day had a lower waist circumference, better blood sugars and lower blood pressure compared to those who only had half a serving daily.

Provides Blood-Pressure-Friendly Minerals

Opting for sprouted bread versus a traditional whole-grain bread means you’ll be getting more blood-pressure-friendly minerals per slice. “Sprouted whole-grain bread is the best pick for blood pressure because it provides the benefits of eating whole grains with the added bonus of better nutrient absorption,” says Campbell. That’s all thanks to the extra sprouting step.

“As grains sprout, enzymes begin breaking down some of the starches and proteins, and phytate (AKA anti-nutrients) levels decline,” explains Campbell. This can improve the bioavailability of minerals like potassium and magnesium, which play an important role in healthy blood pressure regulation, she adds. Potassium helps counteract the effects of sodium while magnesium lowers blood pressure by helping blood vessels relax. 

Slice for slice, the sprouted whole-grain bread has twice the potassium and magnesium that a whole wheat slice does. That said, bread isn’t necessarily the highest source of either of these minerals, but every little bit adds up–especially since you’re likely eating more than one slice a day (or even per meal).

Low in Sodium

Since bread doesn’t taste salty, it is often overlooked as a source of sodium. However, extra sodium gets added to most store bought breads through ingredients like baking soda and preservatives to help with texture, rise and shelf life. The good news is that many sprouted whole-grain breads are often lower in sodium too. Just be sure to double check the label since it can vary by brand. 

What to Look for in a Bread for Better Blood Pressure

Next time you are picking up a loaf of bread at the grocery store, consider these helpful tips from dietitians–you’ll be sure to get a loaf that will support better blood pressure. 

• Ingredients: Sometimes it takes a little digging to ensure your loaf actually contains whole grains, so don’t forget to review the ingredient list. “A whole grain, ideally a sprouted whole grain, should be listed as the first ingredient,” suggests Pratt.
• Sodium content: “Sodium can vary quite a bit from one bread to another, so comparing the Nutrition Facts label between brands is important when choosing bread to support better blood pressure,” says Pratt. “A good target is 140 milligrams of sodium or less per slice, especially if bread is something you eat often,” she adds.
• Fiber content: When comparison shopping, opt for the loaves with the most fiber. “At least 3 grams of fiber per slice, since fiber helps support heart health and overall diet quality,” says Campbell.
• Added Sugars: Choose bread that has no added sugars when you can. “Blood sugar and blood pressure are more closely connected than many realize. Frequent spikes in blood sugar, particularly from refined carbohydrates and added sugars, including excess fructose, can contribute to higher blood pressure,” says Michelle Routhenstein M.S., RD, CDCES, CDN.

Enjoying Sprouted Whole-Grain Bread for Better Blood Pressure

“When choosing a bread, what you put [on or inside] it matters as much as the bread itself,” says Routhenstein. Spreads and sandwich fillings can rack up the sodium tally quickly. So here are some dietitian recommendations for enjoying your next sprouted whole-grain bread loaf.  

• Opt for low-sodium pairings: With the right fillings, sandwiches can get you closer to your health goals. “I recommend having lean protein, healthy fat and adding more fiber to help meet your nutrient needs and better support blood sugar, satiety and appetite,” says Routhenstein. Deli meats are a go-to sandwich filling for many, but can often be high in sodium, so swap them for proteins like grilled chicken, canned tuna or even hummus.
• Add some healthy fats: While healthy fats may not directly influence your blood pressure, they can help lower your heart disease risk. Pair your sprouted whole-grain bread with some avocado, nut butter, tuna or salmon–all great sources of heart healthy fats. 
• Drink water: Consuming lots of fluids helps your body flush excess sodium out of your system. So if you’re looking to improve your blood pressure, pair your meals with a big glass of water. 

Our Expert Take

If you love bread but are trying to keep your blood pressure under control, there’s no reason to cut it out of your diet. According to dietitians, the right bread can actually support better blood pressure. “Together, the fiber, minerals and lower sodium content make sprouted whole-grain bread the best choice for supporting blood pressure,” says Pratt. So make the swap to sprouted whole-grain bread for your favorite sandwich or morning toast.

Read the original article on EatingWell