3 Dietitians Agree on the Healthiest Bread for Blood Pressure

Although bread can generally fit into a healthy diet, some types are better than others for blood pressure. To break the confusion, Health asked three registered dietitians to name their top pick for supporting healthy blood pressure, and they all agreed on a clear winner.

Sprouted whole grain bread is dietitians’ top choice for blood pressure health due to its nutrient density, including high levels of fiber and minerals essential for blood pressure regulation.

As the name suggests, sprouted whole grain bread is made from whole grains. “The fiber found in these intact grains helps lower blood pressure overall, likely through a combination of improved blood vessel function, better appetite regulation, and better weight management,” says Alexander LeRitz, MSc, RDN, CDN, CCSN, CPT, registered dietitian at JM Nutrition. Health.

Studies show that increasing fiber intake is an effective way to reduce blood pressure. Research suggests that women with high blood pressure can benefit from consuming at least 28 grams of fiber per day, while men can benefit from 38 grams.

“Looking for at least 3 to 5 grams of fiber per slice of bread is a rule of thumb,” says Vickie Klimantiris, RD, LDN. Health.

Additionally, sprouted whole-grain bread contains significantly more blood pressure-regulating minerals, such as magnesium, than bread made from refined white flour. For example, two slices of Ezelkiel Sprouted Whole Grain Bread cover 12% of the Daily Value (DV) for magnesium, while the same amount of white bread only provides about 3%.

Sprouted whole grain breads also often contain much less sodium than white bread. Two slices of Ezekiel bread contain 150 milligrams of sodium, while the same serving of white bread contains 268 milligrams.

Plus, sprouted whole grain bread has “a lower glycemic impact than white bread, meaning it won’t spike your blood sugar as much after eating,” says Rachael Ajmera, MS, RD, registered dietitian, writer and founder of Nutrimental. Health.

Here is the nutritional breakdown of a slice of Ezekiel bread:

• Calories: 80
• Crabs: 15 grams (g)
• Fiber: 3 to 5g
• Protein: 4g
• Fat: 0.5g
• Sodium: 75 milligrams (mg)
• Magnesium: 26 mg

Although sprouted whole grain bread takes the top spot, dietitians also recommend sourdough as a healthy, blood pressure-friendly option.

“I love sourdough bread for nutritional therapy for high blood pressure because the fermentation process used to make sourdough produces peptides that can potentially lower blood pressure by relaxing blood vessels,” Klimantiris explained.

Choosing sourdough made from whole-grain flour is a better choice for blood pressure, because whole-grain breads are higher in fiber and blood pressure-lowering minerals, like magnesium, than breads made from refined flour.

When shopping for blood pressure-friendly bread, look for the following:

• Contains at least 3 grams of fiber per slice
• Made with whole grains
• Contains 140 milligrams of sodium or less per serving