Oatmeal is good against high blood pressure or hypertension

Oatmeal is good for high blood pressure. High blood pressure or hypertension is the condition in which your blood pressure is above the limit value for a longer period of time. For adults, elevated blood pressure occurs with an upper pressure (systolic blood pressure) of 140 mmHg or higher and/or a lower pressure (diastolic blood pressure) of 90 mmHg or higher. There are dozens of different medications for high blood pressure, but you can also do something about high blood pressure yourself by adopting a healthy lifestyle. This means: losing weight if you are overweight, eating sensibly with less salt, exercising more, moderate alcohol consumption and not smoking or smoking less. It is even better to prevent high blood pressure. Research shows that having a bowl of oatmeal for breakfast every day can reduce the risk of developing high blood pressure. It is therefore very wise to start your day with oatmeal, which is prepared from the grain oats.

  • Oatmeal reduces the risk of high blood pressure
  • Survey among doctors
  • What are the general consequences of high blood pressure?
  • Results of the study
  • Conclusion

Oatmeal reduces the risk of high blood pressure

Eating whole grain breakfast cereals such as oatmeal, Brinta, bran flakes or grain flakes can lower the risk of developing high blood pressure. This is evident from research from Harvard University . The research was led by Jinesh Kochar. The researchers point out that you can reduce the risk of developing high blood pressure by about 20 percent if you start eating whole-grain breakfast cereals, such as oatmeal, every day of the week.

Oatmeal helps prevent high blood pressure / Source: Jesse K. Alwin – US Marine Corps, Wikimedia Commons (Public domain)

Survey among doctors

Jinesh Kochar and his colleagues collected information from questionnaires completed by participants in the Physicians’ Health Study I , a long-term study of male physicians. The researchers collected information from more than 13,000 physicians between the ages of 40 and 86 who did not have high blood pressure at the time the study began. More than 7,000 of them developed high blood pressure during the 16-year study period.

The men were divided into four groups according to the amount of breakfast cereal they ate:

  • no grains
  • one serving per week or less
  • 2-6 servings per week
  • seven or more servings per week

Compared to the group that did not eat grains, the researchers found that the more grains the participants ate, the lower their risk of developing high blood pressure. It is a known fact that blood pressure rises with age and this interesting study offers a different perspective on how to control this. You don’t have to raise a finger to tell people to refrain from doing something, but you have a positive message: a bowl of oatmeal for breakfast every day helps to reduce the risk of high blood pressure!

What are the general consequences of high blood pressure?

Keeping your blood pressure under control is important, because high blood pressure can eventually have unpleasant consequences, such as:

  • the development of a myocardial infarction or diseases of the coronary arteries;
  • the development of a stroke (cerebrovascular disease); and
  • the development of cardiac weakness, an inadequate pumping function of the heart.

Results of the study

The risk of developing high blood pressure fell by 7 percent among those who ate one serving per week or less, and by 12 and 19 percent in the two to six servings and seven or more servings groups, respectively, even after adjusting for other factors such as age, smoking, weight, physical activity and type 2 diabetes.

Moving is healthy! / Source: Istock.com/monkeybusinessimages

There is a wide range of breakfast cereals in the supermarket. The bags and packs of corn flakes, muesli, granola and grain flakes such as oatmeal or whole wheat flakes take up many meters. However, the research shows that men who took whole grainsĀ¹, such as oatmeal and bran, instead of refined grain products such as corn flakes, did even better. Whole grains in particular have a positive effect on blood pressure.


Eating whole grain breakfast cereals, along with other healthy lifestyle measures such as limiting salt intake, eating a varied and healthy diet and increasing exercise, can lower the risk of developing high blood pressure.


  1. Grains consist of three components: a membrane, germ and germ white. ‘Whole grains’ contain all three of these components. With grains, such as flour, there is only the germ white (the carbohydrate part).

read more

  • Oatmeal: health benefits and nutritional value of oatmeal
  • Healthy and varied diet with a busy lifestyle
  • Lowering high blood pressure without medication: nutrition and diet
  • Natural treatment for high blood pressure: mistletoe and Q10
  • Oatmeal good against diabetes, type 2 diabetes