Health
The Best Bread for Blood Pressure Health
Health Points
- Dietitians agree that sprouted whole grain bread is the top choice for supporting healthy blood pressure.
- This bread is packed with fiber and magnesium, two nutrients linked to improved blood pressure levels.
- Sourdough made with whole grains is also a strong, heart-healthy option.
If you’re looking to support your blood pressure, dietitians say sprouted whole grain bread can make a real difference. Its high fiber and mineral content help regulate blood vessel function and support heart health.
“The fiber found in those intact grains contributes to lower blood pressure overall, likely through a combination of improved blood vessel function, better appetite regulation, and weight management,” said Alexander LeRitz MSc RDN CDN CNSC CPT.
Research suggests women should aim for at least 28 grams of fiber per day and men for 38 grams to support healthy blood pressure.
Vickie Klimantiris, RD, LDN, recommends, “Looking for at least 3-5 grams of fiber per slice of bread is a rule of thumb.”
Sprouted whole grain breads, such as Ezekiel bread, offer more magnesium and less sodium per serving compared to white bread, making them a smarter pick for managing blood pressure.
“Sprouted whole grain bread has a lower glycemic impact than white bread, meaning that it won’t spike your blood sugar levels as much after eating,” shared Rachael Ajmera, MS, RD.
For those who love variety, dietitians also recommend sourdough made with whole grain flour for its fermentation benefits that may relax blood vessels.
“I love sourdough bread for high blood pressure nutrition therapy as the fermentation process produces peptides that can potentially lower blood pressure by relaxing blood vessels,” explained Klimantiris.
To pick the best bread for blood pressure, choose those with at least 3 grams of fiber and under 140 mg of sodium per slice, and made from whole grains. Topping your bread with heart-healthy options like avocado or veggies can build more nourishing meals.
Ready to make a simple change for your heart? Try swapping in sprouted whole grain or whole grain sourdough bread for a tasty, age-positive step toward better blood pressure.