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The ‘Healthy' Breakfast Staple That's Silently Raising Your Blood Pressure, According to Cardiologists

By Korin Miller Parade - Health Stories
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Blood pressure is an important part of health, and it can be influenced by everything from your genetics to your lifestyle choices. That includes what you eat for breakfast.

If you eat a variety of heart-healthy breakfast foods, you're likely starting your day off right when it comes to blood pressure management. But if you always eat a certain "healthy" breakfast staple, you may be working against your goals.

"There are certainly foods with health halos that may not be as healthy as people think," says Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. "It is important to know how some of these foods may be high in components that may be detrimental to heart health."

Nearly half of American adults deal with high blood pressure-many of whom don't even know it-making this a condition to at least be aware of. That said, you can think you're doing everything right in terms of a blood pressure-friendly diet and still be accidentally raising your blood pressure.

It's difficult to say that any one food will raise your blood pressure, but healthcare providers say you're not doing yourself any favors if you regularly start your day with this "healthy" breakfast staple.

The 'Healthy' Breakfast Staple That's Silently Raising Your Blood Pressure

It's granola. "Many granolas, especially processed granolas such as granola bars, can be high in components that are less ‘healthy' for the heart," Dr. Chen says.

Granola usually packs a lot of calories into a small serving, points out Dr. Katherine N. Balantekin, PhD, RD, assistant professor in the Department of Exercise and Nutrition Sciences at University at Buffalo. "That makes it very easy to consume in excess," she says.

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Most granolas also have high levels of added sugar, points out Dr. Mary Mosquera Cochran, RD, a dietitian at The Ohio State University Wexner Medical Center. "Many brands can have 10 grams or more of added sugar per 1/2 cup serving, which could add up to closer to 20 to 30 grams in a larger serving if you aren't paying attention," she says.

Added sugar can impact blood pressure in a few different ways, Dr. Cochran says. Regularly eating higher levels of added sugar can lead to a condition called insulin resistance, where high levels of sugar circulate in the blood. "This prevents the kidneys from being able to excrete sodium through our urine leading to fluid retention, which can directly lead to higher blood pressure levels," Dr. Cochran explains.

Too much sugar can also encourage inflammation in the body and impact the blood vessels, making it harder for them to expand and relax, Dr. Cochran says-that can raise blood pressure over time.

Depending on the portion size, granolas can also be high in fat and calories, Dr. Chen says. That raises the risk of weight gain and high blood pressure, he points out.

Related: Here's How Eating Salmon Actually Impacts Your Heart, According to Cardiologists

How to Enjoy Granola When You Have High Blood Pressure

You don't need to avoid granola entirely if you have high blood pressure or are trying to avoid the condition. Instead, experts recommend being mindful of what's in your granola and how much of it you eat.

"Try using half the amount of granola you normally use, and replace it with fresh fruit, nuts, or seeds," Dr. Cochran says. She also suggests using granola more as a topping for other heart-healthy foods like unsweetened yogurt or chia seed pudding vs the main component of your meal.

When you shop for granola, Dr. Cochran recommends looking for options with less than 200 milligrams of sodium per serving and less than 6 grams of added sugar per serving.

You may want to consider making your own granola at home, per Dr. Balantekin. "There are many benefits to making your own granola, such as being able to control the ingredients and reducing the sodium, sugar and fat content," she says.

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The Best Foods to Lower Blood Pressure

There is no single diet that will lower blood pressure, but healthcare providers generally recommend watching your sodium intake. The American Heart Association (AHA) suggests having no more than 2,300 milligrams of sodium a day. (In a perfect world, the AHA says you'd limit yourself to no more than 1,500 milligrams of sodium daily.)

Beyond that, the AHA recommends the Dietary Approaches to Stop Hypertension (DASH) diet, which limits red meat, sodium and added sugars, while promoting fruits, vegetables, whole grains, lean poultry and fish, nuts and legumes, and low-fat dairy products.

If you're concerned about your blood pressure, talk to your healthcare provider. They should be able to give you an evaluation and recommend next steps for managing your blood pressure in the future.

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This story was originally published June 22, 2026 at 9:50 AM.

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