By
Venita Adams
High blood pressure, or hypertension, is a common condition that affects about one in three adults in the United States. It occurs when the force of blood pushing against the walls of your arteries is too high, which can damage your blood vessels and increase your risk of heart disease, stroke, kidney disease, and other health problems.
The good news is that you can lower your blood pressure by making some lifestyle changes, such as exercising regularly, managing stress, quitting smoking, and following a healthy diet. In fact, some dietary changes can have a significant impact on your blood pressure in as little as two weeks.
But what exactly is a healthy diet for high blood pressure? And what foods should you avoid or limit if you have hypertension? In this blog post, we will answer these questions and provide you with some tips and resources to help you eat well and lower your blood pressure.
There is no one-size-fits-all diet for high blood pressure, but there are some general principles that can guide you in choosing the right foods for your health. According to the American Heart Association (AHA), a healthy diet for high blood pressure should:
One example of a healthy diet for high blood pressure is the DASH (Dietary Approaches to Stop Hypertension) diet, which has been proven to lower blood pressure and prevent cardiovascular disease in several studies. The DASH diet is similar to the Mediterranean diet, which is also known to have many benefits for heart health.
The DASH diet recommends the following daily servings for a 2,000-calorie diet:
You can find more information and sample menus for the DASH diet on the National Heart, Lung, and Blood Institute website.
While eating more of the foods mentioned above can help lower your blood pressure, eating less of some other foods can also make a difference. Here are 10 foods that you should avoid or limit if you have high blood pressure:
Salt, or sodium, is one of the main culprits behind high blood pressure. Sodium makes your body retain more fluid, which increases the volume and pressure of your blood. The AHA recommends that people with high blood pressure limit their sodium intake to 1,500 milligrams per day, which is equivalent to about half a teaspoon of salt.
However, most Americans consume much more than that, averaging about 3,400 milligrams of sodium per day. The main sources of sodium in the American diet are not the salt shaker, but the processed and packaged foods that we eat every day, such as bread, cheese, pizza, soup, snacks, sauces, and condiments.
To reduce your sodium intake, you should read the nutrition labels and ingredients lists of the foods you buy and choose the ones with the lowest sodium content. You should also avoid adding salt to your food and use herbs, spices, vinegar, lemon juice, or other salt-free seasonings instead. You can also try using a salt substitute, such as potassium chloride, but consult your doctor before doing so, especially if you have kidney problems or take certain medications.
Sugar, or added sugars, are another major contributor to high blood pressure. Added sugars are the sugars that are added to foods and drinks during processing or preparation, such as table sugar, honey, maple syrup, corn syrup, and high fructose corn syrup. They do not include the natural sugars that are found in fruits, vegetables, and dairy products.
Added sugars can raise your blood pressure by increasing your calorie intake, which can lead to weight gain and obesity, a risk factor for hypertension. They can also increase your insulin levels, which can cause your blood vessels to constrict and your blood pressure to rise. Moreover, some studies suggest that fructose, a type of sugar, may increase your sodium absorption and reduce your nitric oxide production, both of which can elevate your blood pressure.
The AHA recommends that men limit their added sugar intake to 36 grams per day, and women to 24 grams per day, which is equivalent to about 9 and 6 teaspoons of sugar, respectively. However, most Americans consume much more than that, averaging about 77 grams of added sugar per day. The main sources of added sugar in the American diet are sugar-sweetened beverages, such as soda, juice, sports drinks, and energy drinks, as well as sweets, desserts, cereals, breads, and yogurts.
To reduce your sugar intake, you should avoid or limit these foods and drinks and choose water, unsweetened tea, or coffee instead. You should also eat more fresh fruits, which contain natural sugars and fiber, which can help lower your blood pressure. You can also use artificial sweeteners, such as stevia, aspartame, or sucralose, to sweeten your food and drinks, but use them sparingly and consult your doctor before doing so, especially if you have diabetes or other health conditions.
Alcohol can also raise your blood pressure, especially if you drink too much or too often. Alcohol can increase your blood pressure by stimulating your nervous system, which can make your heart beat faster and your blood vessels constrict. It can also interfere with some medications that lower blood pressure, such as beta-blockers, calcium channel blockers, and diuretics.
The AHA recommends that men limit their alcohol intake to no more than two drinks per day, and women to no more than one drink per day, which is equivalent to about 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. However, some people may need to drink less or avoid alcohol altogether, depending on their health status, medications, and personal factors. You should talk to your doctor about how much alcohol is safe for you to drink if you have high blood pressure.
To reduce your alcohol intake, you should drink slowly and alternate your alcoholic drinks with water or other non-alcoholic beverages. You should also avoid drinking on an empty stomach, which can increase the absorption and effects of alcohol. You can also try using low-alcohol or alcohol-free alternatives, such as light beer, wine spritzers, or mocktails.
Caffeine is a stimulant that can temporarily raise your blood pressure by increasing your heart rate and constricting your blood vessels. However, the effect of caffeine on blood pressure varies from person to person, depending on their caffeine tolerance, genetics, and other factors. Some people may experience a significant increase in blood pressure after consuming caffeine, while others may not notice any change at all.
The AHA does not have a specific recommendation for caffeine intake, but suggests that people with high blood pressure monitor their blood pressure before and after consuming caffeine to see how it affects them. If you notice a significant increase in your blood pressure after drinking coffee, tea, energy drinks, or other caffeinated beverages, you may want to limit or avoid them. You can also try switching to decaffeinated or herbal versions of these drinks, which have little or no caffeine.
Saturated fat is a type of fat that is solid at room temperature and is found mostly in animal products, such as meat, poultry, dairy, and eggs. Saturated fat can raise your blood pressure by increasing your cholesterol levels, which can clog your arteries and make your blood flow harder. High cholesterol is also a risk factor for heart disease and stroke.
The AHA recommends that people with high blood pressure limit their saturated fat intake to no more than 5% to 6% of their total calories, which is equivalent to about 11 to 13 grams of saturated fat per day for a 2,000-calorie diet. However, most Americans consume much more than that, averaging about 22 grams of saturated fat per day. The main sources of saturated fat in the American diet are cheese, pizza, burgers, sandwiches, desserts, and snacks.
To reduce your saturated fat intake, you should choose lean cuts of meat and poultry, and remove the skin and visible fat before cooking. You should also limit your intake of full-fat dairy products, such as milk, cheese, butter, and cream, and choose low-fat or fat-free versions instead. You can also replace some of the animal products with plant-based foods, such as beans, tofu, nuts, and seeds, which are rich in protein and fiber, and low in saturated fat. You can also use healthier oils, such as olive, canola, or sunflower oil, instead of butter, lard, or shortening.
Trans fat is a type of fat that is created by adding hydrogen to liquid vegetable oils, which makes them more solid and stable. Trans fat can raise your blood pressure by increasing your cholesterol levels, even more than saturated fat. Trans fat can also lower your HDL (good) cholesterol, which helps protect your arteries from damage. Trans fat is also linked to inflammation, insulin resistance, and other health problems.
The AHA recommends that people with high blood pressure avoid trans fat as much as possible, as there is no safe level of consumption. However, some Americans still consume about 1.3 grams of trans fat per day, mostly from processed and fried foods, such as pastries, cakes, cookies, pies, crackers, chips, doughnuts, margarine, and fast food.
To reduce your trans fat intake, you should read the nutrition labels and ingredients lists of the foods you buy and avoid the ones that contain partially hydrogenated oils, which are the main source of trans fat. You should also limit your intake of fried foods, which may contain trans fat from the oil used for frying. You can also bake, roast, grill, or steam your food instead of frying it.
Processed meat is any meat that has been cured, smoked, salted, or preserved with chemicals, such as bacon, ham, sausage, hot dogs, salami, and deli meats. Processed meat can raise your blood pressure by increasing your sodium and nitrate intake, both of which can affect your blood vessels and your blood flow. Processed meat is also a source of saturated fat and cholesterol, which can clog your arteries.
The AHA recommends that people with high blood pressure limit their processed meat intake to no more than two servings per week, which is equivalent to about 3 ounces of cooked meat. However, some Americans consume much more than that, averaging about 18 servings of processed meat per week. The main sources of processed meat in the American diet are sandwiches, pizza, breakfast, and snacks.
To reduce your processed meat intake, you should choose fresh or frozen meat, poultry, or fish, and cook them yourself, using low-sodium methods, such as baking, roasting, grilling, or broiling. You should also avoid adding salt, sauces, or marinades to your meat, and use herbs, spices, or vinegar instead. You can also replace some of the processed meat with plant-based proteins, such as beans, lentils, tofu, tempeh, or seitan, which are high in fiber and low in sodium.
Pickles are cucumbers or other vegetables that have been soaked in vinegar, salt, and spices, which gives them a sour and crunchy taste. Pickles can raise your blood pressure by increasing your sodium intake, as one medium pickle can contain up to 800 milligrams of sodium, which is more than half of the recommended daily limit for people with hypertension.
The AHA recommends that people with high blood pressure limit their pickle intake to no more than one serving per week, which is equivalent to about half a cup of sliced pickles. However, some Americans consume much more than that, averaging about 9 servings of pickles per week. The main sources of pickles in the American diet are sandwiches, salads, snacks, and appetizers.
To reduce your pickle intake, you should choose fresh or frozen vegetables, and eat them raw, steamed, or roasted, without adding salt or vinegar. You should also avoid buying pre-packaged salads or snacks that contain pickles, and make your own versions instead, using low-sodium ingredients. You can also try using other low-sodium condiments, such as mustard, salsa, or hummus, to add flavor to your food.
Canned soup is a convenient and comforting food that can warm you up on a cold day. However, canned soup can also raise your blood pressure by increasing your sodium intake, as one cup of canned soup can contain up to 900 milligrams of sodium, which is more than half of the recommended daily limit for people with hypertension.
The AHA recommends that people with high blood pressure limit their canned soup intake to no more than one serving per week, which is equivalent to about one cup of soup. However, some Americans consume much more than that, averaging about 5 servings of canned soup per week. The main sources of canned soup in the American diet are lunch, dinner, and snacks.
To reduce your canned soup intake, you should choose low-sodium or sodium-free versions of canned soup, and read the nutrition labels and ingredients lists carefully. You should also dilute your canned soup with water or low-sodium broth, and add fresh or frozen vegetables, beans, or lean meat to make it more nutritious and filling. You can also make your own soup from scratch, using low-sodium ingredients and seasonings.
Frozen pizza is a popular and easy meal that can satisfy your cravings for cheese, sauce, and crust. However, frozen pizza can also raise your blood pressure by increasing your sodium, saturated fat, and trans fat intake, all of which can affect your blood vessels and your blood flow. Frozen pizza is also a source of refined carbohydrates, which can spike your blood sugar and insulin levels, and contribute to weight gain and obesity.
The AHA recommends that people with high blood pressure limit their frozen pizza intake to no more than one serving per week, which is equivalent to about one slice of pizza. However, some Americans consume much more than that, averaging about 3 servings of frozen pizza per week. The main sources of frozen pizza in the American diet are dinner, lunch, and snacks.
To reduce your frozen pizza intake, you should choose thin-crust or whole-wheat versions of frozen pizza, and read the nutrition labels and ingredients lists carefully. You should also limit your toppings to low-sodium and low-fat options, such as vegetables, chicken, or turkey, and avoid adding extra cheese, pepperoni, sausage, or bacon. You can also make your own pizza from scratch, using low-sodium and low-fat ingredients and seasonings.
Here are some frequently asked questions and answers about high blood pressure and diet:
High blood pressure is a common and serious condition that can increase your risk of heart disease, stroke, kidney disease, and other health problems. However, you can lower your blood pressure by making some dietary changes, such as eating more fruits, vegetables, whole grains, legumes, nuts, seeds, and low-fat dairy products, and limiting salt, sugar, alcohol, caffeine, saturated fat, trans fat, processed meat, pickles, canned soup, and frozen pizza. You can also try following a healthy diet plan, such as the DASH diet, which has been proven to lower blood pressure and prevent cardiovascular disease. By eating well and following other lifestyle recommendations, you can improve your health and well-being, and reduce your risk of complications from high blood pressure.
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