In this article, I am going to list some foods that cause high blood pressure. These foods are to be eliminated or reduced. However, let’s learn a little more about high blood pressure or hypertension before we get into the foods that contribute to high blood pressure.
High blood pressure occurs when the pressure within the arteries is consistently maintained above 140/85 while a person is at rest. Such pressures, over the years, will damage the walls of the arteries and contribute to their hardening (arteriosclerosis).
Hardening of the coronary arteries of the heart results in diminished flow and places the person at a higher risk of a coronary. High blood pressure is the most common and dangerous underlying cause of heart and blood vessel disease, and it is the leading cause of death in industrialized nations.
Hypertension is called the ‘silent killer’ produces no symptoms during the first fifteen or so years and goes undetected without blood pressure measurements. Only in advanced stages, and not always then, will symptoms appear headache, nosebleed, dizziness, fainting, and the ringing of the ears.
But even though no symptoms appear, high blood pressure silently, slowly, but surely, injures the heart, damages the arteries (especially those of the heart, brain, eyes, and kidneys), and cuts short the lifespan by ten to twenty years.
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Foods That Cause High Blood Pressure
SALT: An increase in salt consumption produces hypertension, particularly in sensitive individuals. This effect is more pronounced with age. In addition to reducing or eliminating table salt, it is important to avoid the hidden salt found in many foods.
SODIUM: The hypertensive effect of salt is due to its sodium content. This mineral is naturally present in certain foods, additives, medications, which should be avoided.
HAM: Cured ham is a meat derivative with one of the highest sodium levels because of the salt and other additives (nitrites and nitrates) added to it. Those suffering from hypertension should avoid it.
SAUSAGES: These are very high in sodium, both because of that which the meat naturally contains and that which is added with salt and additives (the nitrites and nitrates used to cure the meat are sodium salts). Sausages are also high in saturated fat, which promotes hardening of the arteries and hypertension. Sausages are one of the main foods that cause high blood pressure.
MEAT: Regular consumption of any type of meat is related to hypertension because of its protein richness, its sodium content, and its lack of potassium.
PROTEINS: The higher the protein consumption, the greater the possibility of suffering from hypertension. Animal proteins (milk, cheese, eggs, fish, and meat) have the highest hypertensive effect since they are accompanied by high levels of salt and/or sodium, as well.
Stimulating Beverages Like coffee Should be Avoided
ALCOHOLIC BEVERAGES: Alcoholic beverages increase blood pressure. Consumption of amounts that might be considered moderate (three glasses of wine a day) can raise blood pressure.
SATURATED FATS: Saturated fat promotes the hardening and narrowing of the arteries (arteriosclerosis), which causes hypertension. This results in the heart having to pump at higher pressure to overcome this resistance to blood circulation. Saturated fats should be avoided as much as possible. It is another one that is considered a main contributor to the foods that cause high blood pressure.
COFFEE: It has been proven that when one stops regularly drinking coffee, the blood pressure drops. Decaffeinated coffee does not affect blood pressure.
STIMULANT BEVERAGES: All of these contain (tea, mate, caffeinated soft drinks, etc.). Drinking them regularly raises blood pressure, although less than does coffee.
PEPPER: Pepper causes hypertension, just as do other piquant spices.
MATURED CHEESES: These should be eliminated since they contain a great deal of salt and hypertensive amines, which are formed during fermentation.
EGG: Egg yolk is quite high in sodium and should be avoided in cases of hypertension. The egg white has very little sodium.
Frequently Asked Questions
What foods should I avoid if I have high blood pressure?
1. High-sodium foods: Limit processed foods, canned goods, cured meats, fast food, and pre-packaged meals. These often contain hidden sodium that can raise your blood pressure.
2. Saturated and trans fats: Steer clear of fatty meats, fried foods, butter, and pastries, as these can contribute to the hardening of arteries, impacting blood pressure.
3. Sugary drinks: Soda, sweet teas, and other sugary beverages can contribute to weight gain, another risk factor for high blood pressure.
What foods are good for lowering blood pressure?
1. Foods high in potassium, magnesium, and fiber, such as fruits and vegetables, can regulate blood pressure. Strive for five servings daily.
2. Whole grains: Opt for brown rice, whole-wheat bread, and quinoa instead of refined grains. They provide fiber and minerals that help regulate blood pressure.
3. Low-fat dairy: Milk, yogurt, and cheese—especially fat-free or low-fat varieties—are excellent protein and calcium sources, which can help keep blood pressure in check.
4. Nuts and seeds: They contain potassium, magnesium, and healthy fats. A small handful daily can be a healthy snack.
5. Fatty fish: Consuming mackerel, The omega-3 fatty acid content of fish like salmon and tuna helps lower inflammation and promotes healthy blood vessels.
What diet is best for managing high blood pressure?
Many people have found success with the DASH diet in reducing blood pressure. They are cutting back on sugary drinks, saturated fat, and sodium and up the ante on healthy whole grains, lean proteins, fruits, and veggies.
How much salt should I consume with high blood pressure?
Limiting sodium intake to less than 2,000 mg daily is recommended, ideally aiming for 1,500 mg. To cut back on salt, use spices and herbs instead, and check nutrition labels for low-sodium options.
I don’t like vegetables; are there other ways to get the nutrients I need?
Try smoothies or stir-fries to incorporate vegetables into your diet. Frozen vegetables are also a convenient and affordable option. Focus on high-potassium fruits like bananas, oranges, and melons.
Can I still eat dessert with high blood pressure?
Occasional moderate portions of homemade desserts with reduced sugar and healthier ingredients are okay. However, prioritize fruits and whole grains for your sweet tooth.
I’m on medication for high blood pressure. Does diet still matter?
Absolutely! Managing blood pressure, whether with medication or not, requires a nutritious diet. You can enhance your general well-being and maximize the efficacy of your medicines with its help.
Should I talk to a registered dietitian?
By considering your food preferences, nutritional requirements, blood pressure, and other medical history, a certified dietitian can design a unique eating plan just for you.
DISCLAIMER: Any and all content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia Of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia Of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 89.
- Hardinge, Mervyn G and Harold Shryock. “Family Medical Guide.” Hardinge, Mervyn G and Harold Shryock. Family Medical Guide. Ed. Marvin Moore and Bonnie Tyson-Flynn. Vol. Three. Oshawa; Washington, D.C.; Hagerstown: Pacific Press Publishing Association; Review and Herald Publishing Association, 1999. Three vols. 24-25, 17. Print. [Foods That Cause High Blood Pressure]
- American Heart Association: https://www.heart.org/en/health-topics/high-blood-pressure
- National Institutes of Health: https://www.nhlbi.nih.gov/health/high-blood-pressure
- The DASH Diet: https://pubmed.ncbi.nlm.nih.gov/16434724/
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
- Academy of Nutrition and Dietetics: https://www.eatright.org/
- American College of Cardiology: https://www.acc.org/
- Centers for Disease Control and Prevention: https://www.cdc.gov/bloodpressure/index.htm
- World Health Organization: https://www.who.int/news-room/fact-sheets/detail/hypertension
Last update on 2024-03-12 / Affiliate links / Images from Amazon Product Advertising API