While bread can generally fit into a healthy diet, some types are better for blood pressure than others. To cut through the confusion, Health asked three registered dietitians to name their top pick for supporting healthy blood pressure, and they all agreed on one clear winner.
Sprouted whole grain bread is the top choice among dietitians for blood pressure health due to its nutrient density, including high levels of fiber and minerals essential for blood pressure regulation.
As its name suggests, sprouted whole grain bread is made from whole grains. “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,” Alexander LeRitz, MSc, RDN, CDN, CNSC, CPT, registered dietitian at JM Nutrition, told Health.
Studies show that increasing fiber intake is an effective way to lower 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 3-5 grams of fiber per slice of bread is a rule of thumb,” Vickie Klimantiris, RD, LDN, told Health.
Additionally, sprouted whole grain bread is significantly higher in blood pressure-regulating minerals, such as magnesium, than bread made with 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 supplies only around 3%.
Sprouted whole grain breads are also often much lower in sodium than white bread. Two slices of Ezekiel bread contain 150 milligrams of sodium, while the same serving of white bread packs 268 milligrams.
Plus, 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,” Rachael Ajmera, MS, RD, dietitian, writer, and founder of Nutrimental, told Health.
Here’s the nutrition breakdown for a slice of Ezekiel bread:
- Calories: 80
- Carbs: 15 grams (g)
- Fiber: 3–5 g
- Protein: 4 g
- Fat: 0.5 g
- Sodium: 75 milligrams (mg)
- Magnesium: 26 mg
While sprouted whole grain bread took the top spot, dietitians also recommend sourdough as a healthy, blood pressure-friendly option.
“I love sourdough bread for high blood pressure nutrition therapy as the fermentation process used to make sourdough produces peptides that can potentially lower blood pressure by relaxing blood vessels,” explained Klimantiris.
Choosing sourdough made with whole grain flour is a better choice for blood pressure, as whole grain breads are higher in fiber and blood pressure-lowering minerals, like magnesium, than breads made with refined flour.
When shopping for a 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 slice
