Nutrition
Foods to Skip for Healthier Blood Pressure Experts Advise
Managing high blood pressure is crucial for maintaining overall health and preventing severe conditions like heart attacks and strokes. While medications can help, dietary changes are equally important. Here are seven foods you should avoid if you have high blood pressure, according to experts.
High-Sodium Foods
Excess sodium is a significant contributor to hypertension. When you eat too much salt, your body retains water, increasing blood volume and making it harder for your heart to pump.
“In America, we consume about 3,500mg of sodium a day on average while we only need 500mg, which equals to one-fourth of a teaspoon, for proper body function,” says Goldberg.
Common high-sodium foods include canned soups, broths, pickled items, and many ultra-processed foods.
Fatty Cuts of Meat
Fatty meats are rich in saturated fats, which can lead to plaque buildup in your arteries and increase your blood pressure.
“These can contain high levels of less healthy saturated fats, which may contribute to plaque buildup in your arteries,” says Mohr.
Opt for healthier fat sources like fatty fish rich in Omega-3s or leaner protein options such as chicken and plant-based proteins.
Processed Meats
Processed meats are notorious for their high sodium content. Betz emphasizes that they are “the number one food people should avoid if they have high blood pressure.”
“One hot dog can easily have 700mg of sodium, which is nearly 50 percent of the sodium recommendation in an entire day for people with blood pressure,” Betz says.
Even “lean” deli meats can be surprisingly high in sodium, making them a poor choice for those managing hypertension.
Added Sugars
Sugary foods and drinks can indirectly raise blood pressure by causing weight gain. Sodas, energy drinks, and sweet teas are some of the worst offenders.
“Chugging too many of these can lead to weight gain and increase your blood sugar, putting extra strain on your heart,” agrees Raj Dasgupta, MD.
Reducing your intake of sugary items can help manage your weight and, in turn, your blood pressure.
Alcohol
Even moderate alcohol consumption can affect blood pressure. Women should limit themselves to one drink per day, while men should stick to two.
“There’s no health benefit to even some alcohol, so moderate accordingly,” advises Mohr.
Dasgupta adds, “Overdoing it on the booze can negatively affect your blood pressure and interfere with certain medications.”
Pickled and Fermented Foods
While often touted for their probiotic benefits, pickled and fermented foods can be high in sodium, contributing to hypertension.
“In America, we consume about 3,500mg of sodium a day on average while we only need 500mg,” Goldberg reiterates.
Consider fresh or less salty alternatives to help manage your blood pressure better.
Ultra-Processed Foods
Ultra-processed foods are another major source of hidden sodium. These include pre-packaged snacks, fast foods, and frozen meals.
“These account for up to 70 percent of our sodium intake,” Goldberg notes.
Switching to whole, minimally processed foods can significantly reduce your sodium intake and improve your overall health.
Understanding which foods to avoid can play a crucial role in managing high blood pressure. By making mindful dietary choices, you can help keep your blood pressure in check and support your overall heart health.
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