5 Foods to Skip If You Have High Blood Pressure
Data from the American Heart Association shows the average American consumes about 3,400 milligrams of sodium a day—far above the ideal 1,500 milligrams for people with high blood pressure, with most of that salt coming from processed and restaurant foods.
Managing high blood pressure involves more than just taking medication; your diet plays a crucial role in controlling and even reducing your numbers. Certain foods, particularly those high in salt, unhealthy fats, and sugar, can contribute to elevated blood pressure and put extra strain on your heart.
Understanding which foods to avoid is the first step in maintaining a heart-healthy diet. Here are five foods you should consider cutting back on to protect your blood pressure.
Canned Soups
Data from the National Academies and product label analyses show many canned soups contain around 700–900 milligrams of sodium per serving, so finishing a full can can deliver 1,400–1,700 milligrams—over half of the typical 2,300‑milligram daily limit for adults.
The high sodium content can lead to water retention, which can make your heart work harder. Opting for homemade soups or low-sodium alternatives can help you control your sodium intake while still enjoying this comforting dish.
Processed Meats
Processed meats like bacon, sausage, and hot dogs load you up with both sodium and saturated fat, a rough combo for high blood pressure. Two slices of bacon, providing a bit over 300 milligrams of sodium, are based on typical nutrition label data for standard sliced bacon, where one slice often contains around 180 milligrams of sodium.​
These meats also contain preservatives, such as nitrates, which have been linked to an increased risk of heart disease. Reducing your intake of processed meats or substituting them with lean protein sources can significantly benefit your heart health.
Fried Foods
Fried foods are often cooked in oils that create industrial trans fats, which raise LDL cholesterol, lower HDL cholesterol, and promote inflammation linked to higher blood pressure and heart disease. People who eat the most fried and trans‑fat‑rich foods have a significantly higher risk of hypertension and cardiovascular events than those who eat them rarely.
French fries, fried chicken, and other deep-fried items are best avoided if you have high blood pressure. Baked or grilled alternatives are healthier choices that will keep your blood pressure in check while still satisfying your cravings.
Fast Food
Fast-food combo meals typically contain 1,300 to 1,700 milligrams of sodium, and many exceed 2,300 milligrams in a single sitting, along with refined carbs and unhealthy fats that strain blood pressure and heart health.​
Frequent consumption of fast food is linked to obesity, which is a key risk factor for high blood pressure. Opting for healthier, homemade meals with whole grains and lean proteins is a better way to manage your blood pressure.
Sweetened Beverages
People who regularly drink sugar‑sweetened beverages are more likely to develop high blood pressure than those who rarely or never have them. Even one sugary soda a day has been linked to higher blood pressure readings and increased long‑term hypertension risk.​
These drinks provide little to no nutritional value, but they contribute to weight gain, which is a major risk factor for high blood pressure. Drinking water, unsweetened herbal teas, or freshly squeezed juices can help you stay hydrated without the added sugar.
Key Takeaway
Maintaining a healthy blood pressure involves making conscious choices about what you eat. By cutting back on processed meats, fried foods, and sugary drinks, you can significantly reduce strain on your heart. Small dietary changes, combined with regular exercise and stress management, can go a long way in promoting long-term heart health.
Read the original article in Crafting Your Home.
