Find out the best time to eat breakfast and lower your blood pressure.

Blood pressure is a key indicator of cardiovascular health, and while many people focus only on the types of foods they eat, meal timing also directly influences its levels.

According to several recent studies in nutrition and chronobiology, The best time to have breakfast if you want to lower or maintain stable blood pressure is between 6:00 and 8:00 in the morning.

This early range coincides with the body's natural rhythm, known as the circadian rhythm, which regulates functions such as hormone secretion, body temperature, and blood pressure. During the early hours of the day, the body is most receptive to nutrients and metabolic activity is most efficient.

Eating breakfast at this time helps avoid glucose and insulin spikes that, in the long term, can contribute to hypertension.

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A study published in the Journal of Hypertension showed that those who eat breakfast late—after 9:00 a.m.—have a higher risk of developing high blood pressure, especially if they combine a late breakfast with sedentary habits or late-night dinners. In contrast, those who eat breakfast early— which involves up to two hours after waking up —tend to have a better cardiovascular response during the day and are less prone to blood pressure spikes.

Besides, Skipping breakfast altogether has been associated with an increased incidence of hypertension, as the body interprets this omission as a stressful situation and activates alert mechanisms, such as the release of cortisol and adrenaline, hormones that raise blood pressure.

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If your goal is to take care of your heart and reduce your blood pressure, the ideal is to wake up early, have breakfast before 8:00 am and opt for a breakfast rich in fiber, potassium and healthy fats : for example, oatmeal with banana, nuts and a little olive oil, or whole wheat bread with avocado and boiled egg.

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AO