Updated September 10, 2014.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Part of why try to do when talking with patients not only involves "treating" their high blood pressure or monitoring their kidney function, but I try to spend  some time talking about nutrition and exercise plans. Not just the generic "eat right and exercise," but trying to personalize it and tailor it according to the wants and needs of each patient. Part of the conversations concerning diet often involves a book exchange.

I have recommended, bought and given out such books including The End of Diabetes by Dr Joel Fuhrman, The Blood Sugar Solution by Dr Mark Hyman. The one that I often have the most interesting discussion about concern The pH Miracle by Dr Robert Young.  

One of the biggest questions that has repeatedly come up is, "You mean I should have a salad for breakfast?"  People want to defend their right for their breakfast choices and some have become angry at the idea that a salad should be considered for breakfast.

A salad is not cereal, it is not pancakes, nor waffles, nor french toast with syrup, nor is it eggs with toast and bacon. 

A couple of people in their twenties told me that their "standard breakfast" was pizza and beer. They had picked up the habit from college and it still stayed with them, mostly on weekends if they ate "anything at all."

So, pizza and beer is considered to be "okay," but a salad isn't. They asked why and I asked ,"why not?'

A salad in the morning with some chicken, tuna,  or lean turkey is actually a great way to start the morning.

The meals have a low glycemic index, and the protein that you consume is satiating enough to prevent you from going gangbusters and "pigging out" at lunch. This leads to increased lethargy and feeling like you want to sleep and thus  the commercials advertising for that "energy boost" that you feel you need.

The key is to making better food choices and consider not only what you are eating but also when you are eating it.

From a blood pressure perspective, a salad in the morning is one of the most perfect things that you could start your day with. Think of the things that you can add to your salad that are beneficial to your blood pressure: kale,spinach, broccoli, tomatoes; peppers, basically any "pigmented" vegetable is going to have significant health beneficial and blood pressure lowering properties.  The fact that it is low on the glycemic index means that it won't stimulate insulin release, which is also good from a blood pressure perspective. 

Up to this point, I have been talking about a "traditional greens salad." You can also try something similar with a fruit salad in the morning with the following caveat: again try for fruits that have a low glycemic index. This is especially important if you have diabetes. Apples. blueberries, strawberries, are examples of fruits with a low glycemic index. Again, a great resource for figuring out the glycemix index of foods ( as well as other great nutrition information) is Self Nutrition Data. Also look at About.Com's Calorie Count.  

How To Incorporate This Into Your Day

Honestly, it requires a re-arrangement of thinking, particularly for not only yourself and your family. It becomes more than coming home from work and "throwing something together." Food/nutrition planning is something that both you and your family need to buy into. I sometimes see situations where one individual has to prepare something for themselves and "normal food" for the rest of the family.

That's just plan nuts.....without family support, it becomes very difficult to maintain any type of nutrition plan. The bottom line: try having a salad for breakfast; give it a month, see how much better you feel. Your blood pressure will thank you.