Blood pressure is the pressure of circulating blood on the walls of blood vessels. Most of this pressure is due to work done by the heart by pumping blood through the circulatory system. Used without further specification, "blood pressure" usually refers to the pressure in large arteries of the systemic circulation. Here’s a list of 10 foods and drinks to be cautious of or avoid to help you lower your blood pressure.
Salt: Salt is one of the most problematic ingredients for people with high blood pressure, and it’s important to make sure you don’t eat too much of it. If it’s difficult to cut salt out of your cooking, focus instead on other ingredients that can help make your dishes taste better.
Deli meat: Ham, bacon, and deli meats are often prepared by soaking them in a brine bath made with salt water and spices. While cured meats can be really tasty, it’s best to avoid them.
Bread: Similar to processed meats, bread is also high in sodium, and therefore, it should only be consumed in moderation if you have hypertension. Studies show that a single slice of bread can contain as much as 200 milligrams of sodium before ever piling on your favorite deli meats and condiments.
Pickles: Pickled vegetables also carry a lot of salt. Pickling is a process where food sits in a solution of salt (to kill off bad bacteria) and other flavoring agents. Because of this, pickled foods often are high in salt. If you’re concerned about your blood pressure, avoid eating pickles or other pickled foods like kimchi and sauerkraut, or at least wash them before eating to get rid of some of the salt.
Pizza: If you’re a fan of pizza and have been diagnosed with hypertension, this is one food that you will want to avoid. Most pizzas, frozen or fresh, are loaded with cheese, cured meats, and tomato sauce, and all of these ingredients contain a large amount of sodium. In fact, many of the most popular pizza brands contain over 700 mg of sodium, according to the USDA.
Red Meat: Despite being a great source of protein, red meat contains saturated fat and sodium, both of which can contribute to hypertension. It is also worth noting that the saturated fat in red meat can lead to clogged arteries, which can trigger heart disease, heart attacks, and strokes.
Bacon: Despite being an American breakfast staple for so many people, bacon is sadly another food that should be avoided if you have hypertension. Bacon is chock-full of fat, sodium, and calories. According to the USDA, 3 slices of this delicious breakfast meat contains upwards of 576 mg of sodium, 311 calories, and 3 grams of saturated fat.
Saturated and trans fats: If you have hypertension, it would be a good idea to eschew all foods that contain saturated and trans fats from your diet as they can both raise blood pressure. Some of the foods that contain saturated fats include full-dairy products, red meat, and chicken skin. These fats can also increase your risk of developing coronary heart disease as well. Ideally, you should consider replacing animal, saturated, and trans fats with healthier plant-based fats, which can be found in seeds, nuts, olive oil, and avocados.
Alcohol: An alcoholic drink can raise your blood pressure slightly, but if you drink too much, your blood pressure may rise dramatically. For people who drink alcohol on a daily or semi-daily basis, cutting back to recommended levels can lower blood pressure by about 4 mmHg.
Caffeine: Coffee, tea, and energy drinks often come with caffeine, which can cause your blood pressure to rise. For people with a healthy blood pressure, caffeine really isn’t an issue, but if you have hypertension, it’s recommended that you limit your caffeine intake and choose decaf or half-caff coffee or caffeine-free teas instead.
Canned Foods: Despite being delicious and convenient, canned foods should be avoided if you have hypertension due to their high sodium content. The same can be said canned and packaged broths and stocks as well. Canned or bottled tomato products like ketchup and tomato sauce, for example, can pack almost as much sodium as canned soups.
All in all, foods that are high in fat and sodium should be avoided if you have hypertension. The best way to manage hypertension and ultimately get it under control is by consuming a healthy diet.
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