High blood pressure, also known as hypertension, is a common health concern among older adults. If left untreated, it can put strain on the heart, damage blood vessels, and raise the risk of heart attacks, strokes, and kidney problems. While medication can help, eating the right foods—and avoiding the wrong ones—is just as important.
One of the biggest things to watch out for is salt. Salt contains sodium, which causes the body to hold onto extra water. This added water increases the amount of blood flowing through your body, making your heart work harder and pushing your blood pressure up.
Health experts, including the World Health Organization, recommend eating less than 2,300 milligrams of sodium per day—that’s about one teaspoon of salt. But many people eat much more than that without realizing it.
That’s because salt hides in many processed foods, even ones that don’t taste salty. Canned soups, frozen meals, chips, deli meats, breads, and breakfast cereals can all be high in sodium. Checking food labels and choosing low-sodium versions can help.
Sugar is another ingredient that can cause problems, especially when it comes from sweet drinks and snacks. Sugar doesn’t directly raise blood pressure the way salt does, but it can lead to weight gain—and being overweight makes high blood pressure harder to manage.
Drinks like soda, sweetened teas, and energy drinks are especially risky because they add a lot of sugar with no nutrients. Studies show that people who eat a lot of added sugar are more likely to have high blood pressure and other heart issues. A simple way to reduce sugar is to drink more water, herbal tea, or other unsweetened beverages, and to limit desserts and candy.
Fried and fatty foods should also be avoided. These foods often contain unhealthy fats, such as trans fats and saturated fats, which can raise cholesterol levels and damage the arteries. When your arteries are stiff or clogged, blood doesn’t flow as easily, and that makes your blood pressure rise.
Fast food, fried chicken, french fries, and pastries are common examples. Instead, try to eat healthier fats like those found in avocados, nuts, seeds, and fish such as salmon or tuna.
Processed meats like bacon, sausage, hot dogs, and salami are also on the list of foods to limit. Not only are they packed with sodium, but they also contain chemicals called nitrates, which have been linked to higher blood pressure.
A large study published in the journal Hypertension found that people who ate more processed meat had higher blood pressure than those who ate less. A better choice is fresh, lean protein such as chicken, turkey, tofu, eggs, or beans.
Alcohol is another factor to think about. Drinking too much alcohol can raise your blood pressure and make blood pressure medications less effective.
While a small amount may be okay—such as one drink a day for women or two for men—anything more than that can be harmful. It’s a good idea to talk to your doctor about what amount is safe for you, especially if you take medication.
In short, managing high blood pressure through diet means avoiding too much salt, sugar, unhealthy fat, processed meat, and alcohol.
Instead, focus on eating more fresh fruits, vegetables, whole grains, and lean proteins. These healthy choices can improve your heart health and help you feel better overall. Even small changes in your eating habits can make a big difference, especially over time.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and coconut sugar could help reduce blood pressure and artery stiffness.
For more information about blood pressure, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing plant-based foods could benefit people with high blood pressure.
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