Health
Doctors Share 7 Foods to Cut for Better Blood Pressure Control
Welcome, dear readers!
Managing high blood pressure can feel like a daunting task, especially when considering the potential long-term health risks such as heart conditions, renal issues, and possible brain impact. While medication can play a large role, daily dietary decisions can also be a formidable ally or enemy in this fight.
Dr. Nieca Goldberg, a renowned cardiologist, asserts that there isn’t a one-size-fits-all approach to hypertensive nutrition, as factors like gender, genetics, and lifestyle can greatly influence the recommended regimen.
Nevertheless, some foods are generally best to steer clear of when battling high blood pressure, potentially causing hypertension escalations or instabilities. We’ve compiled a list of seven such foods you may want to consider omitting from your pantry.
1. High-Sodium Foods
High intake of sodium has long been known to contribute to hypertension. The body retains excess water to counteract too much salt, increasing blood fluid volume and making pumping harder. Beware particularly of canned soups and broths, pickled or fermented foods, and ultra-processed or pre-packaged meals. Dr. Goldberg highlights that “we consume about 3,500mg of sodium a day on average while we only need 500mg, which equals one-fourth of a teaspoon, for proper body function.”
2. Fatty Cuts of Meat
Fatty cuts of meat, laden with unhealthy saturated fats, may contribute to plaque buildup in arteries and blood pressure spikes. Nutritionist Chris Mohr warns against then switching from these fats to foods with high sugar content. Instead, consider healthier fat sources like Omega-3-rich salmon, herring, mackerel, and sardines, or leaner proteins like chicken, seafood, or plant-based options.
3. Processed Meats
Dietitian Melanie Betz names processed meats as one of the primary culprits to avoid for hypertensives. Even seemingly healthy choices like turkey sandwiches can pack a sodium punch. “Just two ounces of deli turkey also packs nearly 700mg of sodium!” she warns.
4. Drinks With Added Sugar
Added sugars in drinks can do more than add empty calories, potentially leading to weight gain and increased blood pressure. Dr. Raj Dasgupta notes that regular consumption of sodas, energy drinks, and sweet teas can strain your heart by promoting weight gain and spiking your blood sugar.
5. Alcohol
While moderate drinking may appear harmless, it can have significant effects on your blood pressure. Dr. Dasgupta stresses that overconsumption can hamper hypertension management, potentially harming your heart and liver.
6. Fried Foods
Loaded with sodium, saturated fats, and excess calories, fried foods can drive up blood pressure and promote weight gain. A 2020 study confirmed that high fried food intake is associated with a heightened prevalence of prehypertension and hypertension.
7. Caffeinated Drinks
Excessive caffeine may transiently raise your blood pressure, with more severe impacts for those already diagnosed with hypertension. Dietitian Stephanie Dunne advises people with high blood pressure to avoid caffeine to prevent exacerbating the condition.
Just as every puzzle piece is integral to the bigger picture, each of these food choices contributes to your overall health. Remember, moderation can be key, and dietary adjustments should ideally be paired with a professionally recommended action plan. We hope this list serves as a friendly starting point for a healthier, lower-pressure lifestyle. As always, consult your healthcare provider before making any drastic dietary changes or addressing any health concerns.
Let us know what you think, please share your thoughts in the comments below.
