High blood pressure, also called hypertension, is a common problem, especially in older adults. It happens when the force of blood pushing against the walls of your blood vessels is too high. Over time, this can damage your heart, kidneys, and other organs, and it increases your risk of heart attacks and strokes.
While medicine can help, what you eat plays a big role in keeping blood pressure at a healthy level. Some foods can make your blood pressure worse, so knowing what to avoid is just as important as knowing what to eat.
One of the biggest causes of high blood pressure is eating too much salt, or sodium. Sodium makes your body hold onto more water. This extra water increases the amount of blood flowing through your veins, which raises blood pressure.
The World Health Organization (WHO) says people should eat no more than 2,300 milligrams of sodium a day—about one teaspoon of salt. But most people eat much more without realizing it because many packaged and processed foods are loaded with hidden salt.
Foods like canned soups, frozen dinners, chips, and deli meats are often packed with salt to make them taste better and last longer. Even foods that don’t taste salty—like bread, cheese, or cereal—can have a lot of sodium. That’s why it’s important to read food labels and look for low-sodium options when shopping.
Sugar is another food ingredient to limit. It doesn’t raise blood pressure the same way salt does, but it can lead to weight gain, which puts extra stress on your heart and blood vessels.
Sugary drinks like soda, sweet tea, energy drinks, and even fruit juices with added sugar are major culprits. People who consume a lot of sugar tend to have a higher risk of high blood pressure and heart disease.
A simple way to cut back on sugar is to drink water instead of sugary drinks. Unsweetened tea, sparkling water, or water with a slice of lemon or cucumber are good alternatives.
Fatty and fried foods can also be harmful for people with high blood pressure. These foods are often high in unhealthy fats, like saturated fats and trans fats, which can clog arteries and raise cholesterol. When blood can’t flow easily through narrowed arteries, your heart has to work harder, and this increases blood pressure.
Foods like fried chicken, french fries, fast food burgers, and baked goods like cakes or pastries are all high in these harmful fats. Instead, try eating healthy fats from foods like nuts, seeds, olive oil, avocados, and fish such as salmon or tuna.
Processed meats are another food group to watch out for. Items like bacon, sausages, hot dogs, ham, and salami are very salty and often contain preservatives called nitrates. These can both contribute to higher blood pressure. A study in the journal Hypertension showed that people who ate more processed meats had higher blood pressure than those who didn’t.
Choosing fresh, lean proteins such as chicken, turkey, tofu, beans, or lentils is a better option for heart health.
Alcohol can also raise your blood pressure, especially when you drink too much. A small amount—one drink per day for women and two for men—may be okay, but drinking more than that can make blood pressure spike.
Alcohol can also interfere with blood pressure medications, making them less effective. If you have high blood pressure, it’s best to talk to your doctor about how much alcohol is safe for you.
In general, it’s best to avoid foods high in salt, sugar, unhealthy fats, and preservatives. Limiting alcohol is also helpful. Instead, focus on eating fresh fruits and vegetables, lean protein, whole grains, and healthy fats. These kinds of foods can help lower your blood pressure and keep your heart strong.
Even small changes in your eating habits can make a big difference. Over time, choosing healthier foods can help you feel better, lower your risk of serious health problems, and improve your quality of life.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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