Experts say this bread may be the best for lowering blood pressure

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Everyone loves to destroy a freshly baked loaf of bread, including pop superstar Taylor Swift. But this San Francisco staple may also have a surprising heart benefit: lowering blood pressure.

A handful of recently published studies have found that sourdough, which dates back to ancient Egyptian bakers, is healthier than other varieties.

“The fiber content can help reduce cholesterol levels and maintain healthy blood pressure. In addition, the improved absorption of minerals from the fermentation process supports cardiovascular function,” explains University Hospitals.

Nearly half of American adults live with high blood pressure. The condition can leave people at risk of heart disease and stroke, two of the leading causes of death in the country.

However, experts say that making better dietary choices can combat the effects.

A baker checks loaves of freshly baked sourdough bread at Boudin Bakery in San Francisco, California, in April 2008. Just one slice of sourdough can help lower blood pressure and sugar. (getty)

The secret of sourdough

Sourdough bread is made with a handful of simple ingredients: salt, water, flour, and a live fermented culture of wild yeast and bacteria.

Its secret lies in how the bread is made, relying on the natural fermentation process to rise instead of store-bought yeast.

During fermentation, proteins in bread flour are broken down into compounds known as peptides.

The compounds can help relax blood vessels and lower blood pressure.

According to a 2024 study, reductions were shown after eating sourdough over the course of two months. Researchers told study participants to replace their normal bread intake with sliced sourdough, but they didn't give them a limit on how much they should eat or when.

Other delicious benefits

Sourdough can cause blood sugar levels to rise more slowly due to the fermentation process.

“Sourdough bread has a lower glycemic index than white bread, so it doesn't raise blood sugar levels as quickly. This is because the fermentation process makes the starch in the bread less available for digestion and absorption into the bloodstream,” explains the Mayo Clinic.

A baker pours a bag of flour into a mixer to make sourdough bread at Boudin Bakery in San Francisco, California, in April 2008. The special fermentation process of sourdough provides many of its health benefits. (getty)

Rich in immune-supporting B vitamins, this popular bread can also aid digestion and promote gut health. It is a good source of prebiotic fiber, which serves as food for thousands of species of bacteria in our intestine.

a toast to you

The next time you go to a bakery or supermarket, choose whole wheat sourdough.

One serving a day is all you need. It's perfect on toast, served alongside scrambled egg whites, chopped into salad croutons, or as the open base of a tuna melt.

While white sourdough has only one gram of fiber and white bread has even less, whole wheat sourdough has twice as much.

“Breads that contain higher amounts of fiber may be a better choice for many people. Fiber helps keep you full longer. And it can prevent the body from fully absorbing carbohydrates. That means fewer effects on blood sugar,” says the Cleveland Clinic.