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Looking for a heart-healthy breakfast that’s easy to prep and full of flavor? These Pumpkin-Date Overnight Oats are rich in fiber, naturally sweetened, and DASH-diet approved—perfect for anyone managing high blood pressure or simply eating smarter.
Why This Recipe Supports Healthy Blood Pressure
The DASH diet encourages whole grains, nuts, fruits, and low‑sodium choices — making these energy bites a perfect fit. Here’s why:
This overnight oats recipe is:
- Low in sodium (just 240mg per serving)
- Free of added sugars
- Rich in potassium, fiber, and antioxidants
- Plant-based with heart-healthy fats
With ingredients like pumpkin, oats, flaxseed, and dates, you’re fueling your body with powerful nutrients that promote healthy circulation, lower cholesterol, and support stable blood sugar levels—all essential for managing hypertension.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Overnight Oats with Pumpkin and Dates for High Blood Pressure
Active time: 15 minutes
Chill time: 8 hours
Total Time: 8 hours 15 minutes
Serves: 6 servings
Ingredients
3 cups unsweetened almond milk
1 cup unseasoned canned pumpkin
½ cup whole-milk Greek yogurt
3 tablespoons ground flaxseed (flaxmeal)
1 teaspoon vanilla extract
¾ teaspoon ground cinnamon
¾ teaspoon ground ginger (optional)
¼ teaspoon salt, plus ⅛ teaspoon, divided
3 cups old-fashioned rolled oats
5 Medjool dates, pitted
5 tablespoons hot water
½ cup pecans, chopped and toasted
Instructions
- Mix the Base – In a large bowl, whisk together almond milk, pumpkin, yogurt, flaxmeal, vanilla, cinnamon, ginger (if using), and ¼ teaspoon salt until smooth. Stir in oats. Cover and refrigerate overnight (or up to 4 days).
- Make the Date Swirl – Pulse dates in a food processor until sticky. While running, slowly drizzle in hot water to form a smooth paste. Stir in the remaining ⅛ teaspoon salt. Store in an airtight container for up to 2 weeks.
- Serve – Spoon about 1 cup oats into a bowl. Swirl in 1 tablespoon date paste and top with 1 tablespoon toasted pecans. Enjoy cold or warm it up slightly if preferred!
Nutrition Information (Per Serving) – Approximately 1 scant cup of oats, with a generous 1 tablespoon of date mixture and 1 tablespoon of pecans.
Calories: 317
Total Fat: 13g
Sodium: 240mg
Total Carbohydrates: 42g
Sugars: 9g
Protein: 10g
Dietary fiber: 8g
Potassium: 478mg
Magnesium: 106mg
Why These Ingredients Matter for Heart Health
- Pumpkin: High in potassium and beta-carotene; supports heart and immune function.
- Medjool Dates: Naturally sweet, full of antioxidants, and help reduce inflammation.
- Oats: Contain beta-glucan, a fiber known to reduce blood pressure and cholesterol.
- Flaxseed: A plant-based omega-3 powerhouse that improves artery function and reduces plaque buildup.
- Almond Milk & Yogurt: Offer calcium and magnesium—both important for regulating blood pressure.
Tips for Making It Your Own
- Use low-fat Greek yogurt to reduce saturated fat even more.
- Add fresh fruit like berries or bananas for extra antioxidants.
- Sprinkle in chia seeds or hemp hearts for more fiber and healthy fats.
Save This Low Sodium Recipe for Later!
This DASH-friendly overnight oats recipe is perfect for meal prep, especially if you’re busy but still want to prioritize your heart health. Pin it, print it, or prep it today—and enjoy a naturally sweet, filling breakfast all week long.
