Are Eggs Good For High Blood Pressure? Comprehensive Guide

What Foods are Good for High Blood Pressure?

Blood pressure is the pressure exerted by blood on the walls of your blood vessels. When this pressure is consistently high, it results in a condition called hypertension or high blood pressure. To manage high blood pressure, you can choose a diet rich in potassium, magnesium, and fiber. Also, you need to make sure that you limit your sodium intake.

Fruits and vegetables are a good source of potassium, magnesium, and fiber and they are also low in sodium. Legumes, nuts, seeds, lean meat, and poultry are rich in magnesium. Sources of protein such as dairy, eggs, or meat also form a healthy option for those with high blood pressure. Read on to understand how eggs form a healthy choice for individuals with high blood pressure.

Eggs: Nutritional Profile

Let’s take a look at the nutritional profile of eggs.

Eggs benefit your health by boosting your muscle strength, increasing the levels of good cholesterol (HDL or high-density lipoprotein) in the body, improving your eye health, and supporting your brain health and development. But do eggs lower your blood pressure? Let’s find out.

Are Eggs Good for High Blood Pressure?

Eggs are loaded with vitamins, minerals, good fats, and high-quality protein. They are known to be a powerhouse of protein, which is crucial for the development and maintenance of your cells and tissues. Adults should consume at least 0.83 g of protein per kg body weight per day.

Proteins are beneficial in keeping blood pressure in check. An increased intake of protein has been shown to be effective in controlling your blood pressure and reducing the risk of cardiovascular diseases.

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How are Eggs Beneficial for High Blood Pressure?

The regulation of blood pressure is a complex process that involves your heart, blood vessels, kidneys, and numerous hormones. Dietary proteins such as those in eggs are known to have natural blood pressure-lowering properties. They act as natural potent ACE inhibitors.

ACE (angiotensin-converting enzyme) inhibitors are compounds that lower your blood pressure by relaxing your blood vessels and improving your blood flow. Animal proteins such as eggs also contain an amino acid called arginine, which helps dilate your blood vessels and lowers your blood pressure.

How to Add Eggs to Your Diet?

Here are some basic ways to cook eggs and add them to your daily diet.

1. Fried Eggs

Heat oil in a skillet on medium flame, and then pour the egg. You can cook it “sunny side up”, meaning cook one side, or “over easy” which means the egg is cooked on both sides.

2. Scrambled Eggs

Beat two eggs in a bowl and pour it onto a hot pan. Keep stirring until the eggs set. You can add pepper and salt to it for taste.

3. Poached Eggs

For making poached eggs, the eggs are cracked onto simmering water between 160 to 180 °F (71 to 82 °C) and cooked for 2 to 3 minutes.

4. Baked Eggs

You can also cook your eggs inside an oven. You can cook the eggs by pouring the eggs into a flat bottom dish and baking it in an oven until the eggs are set.

5. Soft-Boiled Eggs

In this method, the eggs are cooked in their shells in boiling water for 5 to 6 minutes. At the end of this time, remove the eggs from the boiling water and place them in cold water. The longer you cook the eggs, the firmer the yolk will be.

6. Hard-Boiled Eggs

Place the eggs in a pot of boiling water. Wait for 10 minutes before removing the eggs from the hot water and place them in a bowl of cold water. You can wait for 5 to 10 minutes before removing the eggshells.

When is the Best Time to Consume Eggs for High Blood Pressure?

As eggs are rich in protein, it is better to include them in your breakfast. Your digestive system is at its most efficient in the morning and having eggs during this time makes it easier for your body to break down the proteins and other nutrients present in eggs.

Eggs can also be had as an evening snack. It can help in keeping you full and satiated between your meals. You can cook them in various ways to suit your taste and convenience.

How Many Eggs Should be Consumed Daily With High Blood Pressure?

With high blood pressure, you can eat 1 to 2 eggs in a day. If you are suffering from high cholesterol levels or heart disease, limit yourself to 4 to 5 eggs in a week.