Your diet is especially important in managing blood pressure readings. Dubbed "the silent killer", if left to continuously rise, it could result in a heart attack or stroke.

Here's how to combat that disastrous outcome. The first thing you need to do is grab yourself a bowl and spoon – and, no, the next stop isn't a cereal box. Take three heaped

spoonfuls of natural or Greek yoghurt and dollop it into the bowl. Researchers from the American Heart Association found that people in middle-age who consumed five or more servings of

yoghurt – per week – were at a lower risk of high blood pressure. Medical News Today noted hoe berries, such as blueberries and strawberries, contain antioxidant compounds called

reduction in high blood pressure. DON'T MISS For a bit of a bite, there's another ingredient to add to your breakfast bowl. Dark chocolate has been proven to lower blood pressure

readings in a study published in the scientific journal BMC Medicine. The research team conducted a review of 15 trials that all pointed towards one specific finding. They all suggested that

cocoa-rich (i.e. dark) chocolate reduces blood pressure in people with hypertension compared to placebo. To top if all off, sprinkle over some oats in your delicious breakfast bowl. Oats

contain a type of fibre called beta-glucan, shown to reduce blood pressure readings. In one systematic review, conducted by the University of Leeds, the research team analysed 28 trials. The

results concluded that higher consumption of beta-glucan fiber can lower blood pressure readings. With all these powerful ingredients – yoghurt, fruit, dark chocolate and oats – becoming

part of your breakfast staple, you'll be starting your morning in one of the best ways to help lower your blood pressure reading.