High blood pressure, also called hypertension, is a common health problem, especially for older adults.
It puts extra strain on the heart and can damage blood vessels over time. This increases the risk of heart attacks, strokes, and kidney disease.
While medicines can help control high blood pressure, the foods you eat are just as important. Avoiding certain foods can make a big difference in keeping your blood pressure at a healthy level.
One of the biggest problems is salt, also known as sodium. When you eat too much salt, your body holds on to extra water. This extra water increases the amount of blood in your body, which raises your blood pressure.
The World Health Organization recommends eating less than 2,300 milligrams of sodium a day—that’s about one teaspoon of salt. But most people eat much more than that, often without knowing it.
Many processed and packaged foods are full of hidden salt. Canned soups, frozen meals, chips, and deli meats often have a lot of sodium to improve flavor and make them last longer.
Even foods that don’t taste salty—like bread and breakfast cereal—can contain a lot of salt. Reading food labels and choosing low-sodium versions can help.
Sugary foods and drinks are also something to watch out for. Sugar doesn’t raise blood pressure directly, but it can lead to weight gain. Being overweight makes it harder to control blood pressure.
Sodas, sweet teas, and energy drinks are especially bad because they’re full of added sugars. Drinking water, herbal tea, or unsweetened drinks is a healthier choice.
Fried and fatty foods are another danger. These foods often have unhealthy fats like trans fats and saturated fats.
These fats can clog your arteries and make them stiff, which raises blood pressure. Foods like fried chicken, french fries, and pastries are high in these bad fats. Instead, try healthier fats like those in nuts, seeds, avocados, and fish.
Processed meats are also bad for blood pressure. Foods like bacon, sausage, hot dogs, and salami have a lot of salt and preservatives called nitrates. These can raise your blood pressure.
A large study found that people who ate more processed meats had higher blood pressure than those who ate less. It’s better to eat fresh, lean meats like chicken, turkey, tofu, or beans.
Drinking too much alcohol can also raise your blood pressure. A small amount—one drink a day for women and two for men—is usually okay.
But drinking more than that can cause your blood pressure to go up and make your medication less effective. If you have high blood pressure, talk to your doctor about what’s safe for you.
To manage high blood pressure, avoid foods that are high in salt, sugar, bad fats, and preservatives. Also, keep alcohol in check. Instead, eat more fresh fruits, vegetables, lean protein, and whole grains. These healthy choices can protect your heart and improve your overall health.
Even small changes in your diet can make a big difference. By paying attention to what you eat, you can help control your blood pressure and reduce your risk of serious health problems.
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