High blood pressure is a condition where one’s blood has an extremely disarming flow. So much so that it can go over the artery walls and lead to severe health problems, mainly related to the heart. Not to mention, there is no permanent cure for hypertension (high blood pressure) as of now. This means that its diagnosis lasts throughout one’s lifetime.
Nonetheless, there are various ways you can keep the symptoms at bay. In this blog, we’ve put together a list of 15 foods you should avoid if you suffer from high blood pressure.
What Foods Cause High Blood Pressure?
Foods that are highly processed, saturated fats, salt, fried foods, and excessive alcohol consumption can raise blood pressure. Calorie intake, if in surplus, hurts blood pressure and leads to weight growth. Blood pressure can also be increased by diets that are high in salt. Foods low in potassium and other essential minerals like calcium and magnesium are particularly hazardous for blood pressure. These foods may cause blood pressure to increase:
- Processed meats
- Canned foods
- High-sodium foods
- Fried foods
- Fatty meats
- Vegetable oil and margarine
- Table salt
Foods To Control High Blood Pressure:
There isn’t a single item that will help you to control your blood pressure. A balanced diet that includes all the right foods can be beneficial. The magnesium in whole grains and the calcium in low-fat dairy promote your health. Potassium is found in fruits and vegetables. These are all crucial to preserve good health and achieving the best blood pressure regulation. The American Heart Association promotes the following foods for controlling your blood pressure:
- Fat-free or low-fat dairy products
- Spinach and greens
- Prunes/prune juice
- Raisins and dates
15 Foods to Avoid for People with High Blood Pressure
There are so many rich and delicious meals that we consume daily, but they may also be raising our blood pressure. In this section, we will list 15 all the foods to avoid.
1. Canned Foods
Canned foods contain a lot of salt, which serves as a preservative and benefits the food by having a longer shelf life. Many people utilise canned goods because they need more funds to purchase fresh fruits and vegetables. To assist them in removing some of the excess sodium, they should pour off the salty water from the canned vegetables and replace it with fresh water before eating them.
2. Deli Meats
We consider foods like deli meats to be healthful. But there are nitrates present in processed meats and deli meats. Furthermore, many of these deli meats contain up to 600 mg of sodium per serving. Therefore, you should pay close attention to the deli meats as they significantly increase the sodium as well as some trans and saturated fats in the body.
Pickles are food to stay away from if you have high blood pressure. Though they contain zero calories or very few, consuming a lot of pickles gives you a lot of sodium intake. Thus, you must pay attention.
Drinking too much alcohol might worsen high blood pressure by raising your blood pressure. Therefore, having too much of it is something you should avoid. When taken in excess, it can harm the walls of your blood vessels, in addition to raising high blood pressure.
Not all condiments are equal and, therefore, should be avoided. For example, 55 milligrammes of sodium are contained in one teaspoon of mustard. Similarly, a tablespoon of ketchup may contain up to 196 milligrammes of salt. 95 mg of sodium is included in one tablespoon of mayonnaise, and 190 mg of sodium is included in one teaspoon of spicy sauce. You should be aware that too much of these condiments might make high blood pressure worse.
6. Red Meat
Just one rib eye can have approximately 1,200 calories when it comes to red meat, especially when it’s marbled, fatty, and well-seasoned. It might include 80 grammes of fat. And once again, if we’re discussing saturated and trans fats. That could be better. Therefore, red meat should be avoided if you have high blood pressure.
7. Processed Foods
A lot of processed foods should be avoided if you have high blood pressure. They frequently include a lot of sodium, which, as you may know, aids in their preservation. Nearly five grammes of fat and 300 milligrammes of salt can both be found in three slices of bacon. Up to 790 milligrammes of sodium can be found in a beef hot dog or a beef kosher hot dog. One tiny seasoning packet in the noodles typically contains more than 1,500 mg of sodium. So its better to stay away from processed foods.
8. Plant-Based Pre-Packaged Frozen Foods
A heart-healthy lifestyle includes being vegetarian, especially vegan. However, certain plant-based foods must still be avoided if you have high blood pressure. Specifically, we’re referring to some of the frozen, premade vegetarian foods like chicken nuggets which contain some 300 mg of sodium or a corn dog which contain 480 mg of salt.
9. Fast Food
Eating fast food, such as cheeseburgers, fries, chicken tenders, and fried cheese curds, can cause high blood pressure. Around 940 mg of salt are found in one large fast food hamburger. These are foods you should stay away from.
10. Microwave Meals
You should stay away from these microwave meals like corn, mashed potato, fried chicken etc. This contains ~1,190 mg of sodium. Even some less obvious microwave meals, if you’re trying to eat healthy and low-calorie, must be checked before consumption as they might contain 300 or 400 milligrammes of sodium.
11. High Sodium Snacks
Chips, for instance, are a common example of a high-salt food. Even small snack-size packets of potato chips can get you into trouble as it contains ~250 mg of salt. As a result, heavy sodium foods should be avoided if you have high blood pressure.
12. High Sugar Foods
Avoid high sugar foods when you have high blood pressure. Over 300 calories and 300 milligrammes of salt can be found in one big doughnut! It may also have more than 50% carbs and more than 40% fat. Consuming excessive amounts of sugar might make you overweight or obese, which can further aggravate high blood pressure.
13. Frozen Diet Meals
While dealing with foods that you might assume are healthy since they are low in calories, you still need to pay attention because many ods during highof these frozen diet meals will be high in sodium. Observe the labels, please.
14. Chicken Noodle Soup
Chicken noodle soup is good for the soul, or you eat it while you’re ill. However, it would help if you stayed away from it while dealing with canned chicken noodle soup because a single blood pressure can of chicken noodle soup or some of the processed chicken noodle soups at the grocery store have an incredibly long shelf life. This soup has more than 1,800 mg of sodium in just one can or cup.
15. Fried Foods
If you look into the fried food you are consuming, you will already be aware that it is high in sodium, trans fats, and saturated fats. You should simply stay away from them if you have high blood pressure. For example, the sodium content of one fried chicken wing is 680 milligrammes. There is 1,230 mg of salt in a fried breast. So, it’s time to see the big picture.
Frequently Asked Questions:
What is the best diet plan or diet chart for high BP patients?
The Dietary Approaches to Stop Hypertension, i.e. the DASH diet plan is the best one for a BP patient which includes:
- More fruits, vegetables, and low-fat dairy foods
- Restricting foods that are high in saturated fat, cholesterol, and transfats
- More whole-grain foods, fish, poultry, and nuts
- Limiting sodium, sweets, sugary drinks, and red meats
Time to Lowering Your Blood Pressure?
Regular exercise lowers blood pressure over 1 to 3 months. The advantages only last as long as you keep up your fitness regimen.
Is it possible to get rid of blood pressure completely?
Regular exercise can help people with Hypertension lower their blood pressure to a safe level. Walking, jogging, cycling, swimming, or dancing are some forms of aerobic exercise that can lower blood pressure. However, getting rid of it altogether is an extremely difficult and occasionally impossible task.
Will high BP lead to a heart attack?
High blood pressure damages blood vessels and internal organs by placing an excessive amount of pressure on the artery walls. The harm increases as blood pressure rise and remains uncontrolled for a longer period. Heart attack or stroke are just two of the consequences that can result from uncontrolled high blood pressure.