High blood pressure, also called hypertension, affects many people as they get older. It puts extra strain on the heart and blood vessels.
Over time, this can raise the risk of heart attacks, strokes, and kidney disease. Medicines can help control blood pressure, but what you eat every day matters just as much. Knowing which foods to avoid can make a big difference in keeping your blood pressure at a safe level.
One of the biggest causes of high blood pressure is eating too much salt, also known as sodium. When you eat too much sodium, your body holds onto extra water. This extra water increases the amount of blood flowing through your blood vessels. As a result, your blood pressure goes up.
The World Health Organization recommends having less than 2,300 milligrams of sodium per day, which is about one teaspoon of salt. But most people eat far more because salt is hidden in many foods, especially processed and packaged items.
Canned soups, frozen meals, chips, and deli meats often have large amounts of salt added to make them taste better and last longer. Even foods that do not taste salty—such as bread, breakfast cereals, and sauces—can contain a lot of sodium. Checking food labels and choosing low-sodium or no-salt-added options can help you avoid hidden salt.
Sugar is another ingredient to watch out for. Sugar does not raise blood pressure directly, but eating too much of it can lead to weight gain. Being overweight makes it harder to control blood pressure. Drinks like soda, sweetened tea, flavored coffee, and energy drinks are especially harmful because they contain large amounts of added sugar.
Research shows that people who eat a lot of added sugar are more likely to have high blood pressure and other heart problems. A simple way to cut back is to replace sugary drinks with water, herbal tea, or drinks with no added sugar.
Fried foods and foods high in unhealthy fats can also cause problems. Many of these foods contain trans fats and saturated fats. These fats can increase cholesterol levels and make the arteries stiff and narrow.
When the arteries become less flexible, blood cannot flow easily, and blood pressure rises. Fast food, fried chicken, french fries, pastries, and creamy desserts are common examples of foods high in unhealthy fats. Instead, try to choose healthier fats, such as those found in nuts, seeds, avocados, olive oil, and fish.
Processed meats are another category people with high blood pressure should avoid. Foods like bacon, sausage, salami, hot dogs, and ham are full of salt and preservatives called nitrates. These chemicals can raise blood pressure and harm blood vessel health.
A study published in the journal Hypertension reported that people who ate more processed meats had higher blood pressure than those who ate less. Healthier choices include fresh chicken, turkey, tofu, beans, and lentils.
Alcohol can also raise blood pressure if you drink too much. While small amounts may be okay for some people—one drink a day for women and two for men—drinking more than that can cause your blood pressure to rise sharply.
Alcohol can also interfere with blood pressure medications and make them less effective. If you have high blood pressure, it is important to talk to your doctor about how much alcohol is safe for you.
To manage high blood pressure through diet, try to avoid foods that are high in salt, sugar, unhealthy fats, and preservatives. Limiting alcohol also helps. Instead, focus on fresh, whole foods like fruits, vegetables, lean proteins, and whole grains. These foods support heart health and can help lower blood pressure.
Small changes in daily eating habits can add up to major benefits for your health. By being careful about what you eat and drink, you can protect your heart, lower your blood pressure, and reduce the risk of serious health problems.
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