Around 103 million American adults have high blood pressure (hypertension), according to the American Heart Association. If you have high blood pressure, you can lower your blood pressure by eating a healthy diet.
A healthy diet emphasizes:
Many foods and beverages can prevent you from lowering your blood pressure. Here are nine examples of things to limit or avoid if you have high blood pressure.
Some of the saltiest packaged foods include:
- deli meat
- frozen pizza
- vegetable juices
- canned soup
- canned or bottled tomato products
Processed deli and lunch meats can be real sodium bombs. These meats are often cured, seasoned, and preserved with salt.
A 2-ounce serving of some
All pizzas can be a poor choice for people watching their sodium intake. The combination of cheese, cured meats, tomato sauce, and crust adds up to a lot of sodium. Frozen pizza is especially dangerous for people with high blood pressure.
To maintain flavor in the pizza once it’s been cooked, manufacturers often add a lot of salt.
Preserving any food requires salt. It stops the food from decaying and keeps it edible longer. However, salt can take even the most innocent cucumber and make it a sodium sponge.
The longer vegetables sit in canning and preserving liquids, the more sodium they can pick up. A whole dill pickle spear can contain as much as
They’re simple and easy to prepare, especially when you’re crunched for time or not feeling well. However, canned soups are high in sodium. Canned and packaged broths and stocks can be bad for blood pressure, too.
Some soups can have
If you eat the entire can, you’ll be taking in more than 2,000 mg of sodium. Low- and reduced-sodium options are available. A better option is to keep the salt in check by making your own soup from a low-sodium recipe.
As a rule, tomato products with added salt are problematic for people with high blood pressure. Most canned tomato sauces, pasta sauces, and tomato juices are high in sodium.
You can often find low- or reduced-sodium versions of all of these items. If you’re looking to lower your blood pressure, choose these alternatives or fresh tomatoes, which are rich in lycopene. These smart choices have many heart health benefits.
Sugar, especially sugar-sweetened drinks, has contributed to an increase in obesity in people of all ages. High blood pressure is more common in people who are overweight or obese.
Currently, the U.S. Department of Agriculture doesn’t have a recommended daily limit for sugars.
The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons, or 24 grams, per day. Men should restrict themselves to 9 teaspoons, or 36 grams, per day.
Trans fats are found naturally in small amounts of fatty meats and dairy products. However, the biggest contributors of trans fats are packaged and prepared foods. These also typically contain high amounts of sugar and other low-fiber carbohydrates.
Trans fats are created in a process called hydrogenation, where liquid oils are infused with air to make a solid oil. Hydrogenated oils increase packaged foods’ shelf life and stability. Research shows that heart health worsens when fats are substituted for processed carbohydrates and sugar.
Consuming too many saturated and trans fats increases your LDL (bad) cholesterol. High LDL levels may make your high blood pressure worse and could eventually lead to the development of coronary heart disease.
To reduce these risks, don’t increase your sugar intake. Also replace animal, saturated, and trans fats with plant fats, such as:
Small to moderate amounts of alcohol may lower your blood pressure, but drinking too much alcohol can increase it. Drinking too much may also increase your risk for many cancers, even if you only drink occasionally.
According to the Mayo Clinic, having more than three drinks in one sitting can cause a temporary spike in blood pressure. Repeated drinking can lead to long-term blood pressure problems.
Alcohol can also prevent any blood pressure medications you may be taking from working effectively. In addition, alcohol is full of calories, must be metabolized by the liver, and can lead to weight gain. If you’re overweight or obese, you’re more likely to have high blood pressure.
If you’ve been diagnosed with high blood pressure, a few smart eating strategies can help you prevent blood pressure spikes. They can possibly even reduce your blood pressure.
Making some easy swaps — such as looking for reduced-sodium, no-sodium, or trans fat-free options — can help you cut back on what you don’t need and find better options.
Fill up your plate with at least 50 percent vegetables and fruits. For very few calories, they provide potassium — which offsets the effects of sodium — fiber, antioxidants, and a range of other nutrients.
It’s important to remember that eating with high blood pressure isn’t about depriving yourself. It’s about eating smart and making healthy decisions for your body.
The DASH (Dietary Approaches to Stop Hypertension) diet has been shown to be effective in reducing and managing high blood pressure.