Managing high blood pressure is crucial for keeping your heart healthy and improving your overall well-being, and your diet plays a significant role in this. Certain foods, such as donuts, white bread, and pickles, can worsen high blood pressure, making it essential to know what foods to avoid. By steering clear of foods that can increase blood pressure, you can better manage your condition and live a healthier lifestyle. Here are 18 foods you should avoid if you have high blood pressure.
Condiments
Whether you’re reaching for the ketchup, soy sauce, or salad dressing, be wary about their effects on your blood pressure! Many different condiments contain high amounts of sodium and added sugars, which can increase your blood pressure. The preservatives and additives in condiments can also negatively impact your cardiovascular health. Always use condiments in moderation and consider picking up low-sodium, low-sugar alternatives next time you’re at the grocery store.
White and Milk Chocolate
Milk chocolate and white chocolate are high in sugar and fat, which contribute to weight gain and increased blood pressure. They also contain caffeine, which can cause temporary spikes in blood pressure. If you’re craving chocolate, try sticking to dark chocolate, as this is better for you. The Cleveland Clinic says that “chocolate with over 70% cocoa packs the best punch for your heart, but enjoy it in small amounts: 100g of dark chocolate has 500 calories!”
Canned Beans
It would help if you were wary of pretty much any food that comes in a can, as canned foods tend to have a high sodium content. Canned beans, in particular, are often high in sodium, which can raise your blood pressure. The preservatives and additives in canned beans can also negatively affect cardiovascular health. It’s a good idea to choose low-sodium options or rinse the beans thoroughly to reduce their salt content.
Deli Meats
Deli meats are typically packed with sodium to help preserve the meat, and this can contribute to high blood pressure (or hypertension). These processed meats contain unhealthy fats and additives too, which are bad for your overall health and especially your heart. Deli meats are also high in calories, potentially leading to weight gain and increased blood pressure. To look after your heart and blood pressure, you should limit the amount of deli meats in your diet.
Donuts
We all know that donuts aren’t good for our general health, but they can be especially bad for your heart and blood pressure! Donuts are loaded with sugar and can lead to spikes in your blood pressure. They’re also high in trans fats, which can have a huge negative impact on your heart health. The large amount of calories in donuts can further contribute to weight gain and higher blood pressure too.
Canned Tomato Products
Another type of canned goods that can have harmful effects on your blood pressure is canned tomato products like pre-made tomato sauces. These canned tomato sauces often contain high amounts of sodium, which is known to raise your blood pressure. The added sugars in these products can also contribute to weight gain and hypertension. Make sure you choose fresh or no-added salt versions to avoid excess sodium.
Pickles
Pickles are vegetables, so they must be healthy right? You couldn’t be more wrong! Pickles are ridiculously high in sodium due to the brining process they go through, which means they can significantly raise your blood pressure. Pickles also often contain preservatives that can negatively affect the health of your heart. Nutritionists will typically advise you to eat pickles in moderation or opt for low-sodium alternatives instead to better manage your blood pressure.
Whole Milk
According to the Mayo Clinic, “some dairy foods […] contain saturated fat – a fat that can raise low-density lipoprotein (LDL) cholesterol, which increases the risk of heart disease.” Whole milk is high in saturated fat, making it one of the main culprits that increase cholesterol and blood pressure. Full-fat milk is also calorie-dense, so it can lead to weight gain too. You should reach for low-fat or skim versions to reduce your fat intake.
White Potatoes
White potatoes have a high glycemic index, meaning they’re quickly digested and absorbed and rapidly raise your blood sugar. This blood sugar spike then increases your blood pressure. White potatoes are also often prepared with added fats and sodium, for example, when making fries or chips, which makes them even worse for your blood pressure. A healthier alternative that’s better for people with high blood pressure would be sweet potatoes.
Canned Soups
Most of us turn to canned soups for a comforting dish, especially when sick. However, similarly to many other canned products, canned soups are typically high in sodium, causing them to contribute to elevated blood pressure. As well as this, they often contain preservatives and additives that may negatively impact the health of your heart. Opting for low-sodium or homemade soups to control the ingredients can be much better for your blood pressure.
Sugar
Sugar is well known to have negative effects on your health in many different ways, but did you know it can increase your blood pressure too? Most people think of salt as the main cause of high blood pressure, but excessive sugar intake can also lead to increased blood pressure as well as weight gain. Sugar can cause insulin spikes, which may indirectly affect your blood pressure. Including less added sugar in your diet can significantly improve your heart health.
White Bread
White bread is another food that has a high glycemic index. This can lead to blood sugar and insulin spikes that can subsequently increase your blood pressure. White bread is often made with refined flour which lacks nutrients and fiber, and a lack of fiber can also lead to high blood pressure. Try to choose whole grain alternatives whenever possible to better manage your blood pressure and live a healthier lifestyle.
Red Meat
Red meat has been associated with bad cholesterol and high blood pressure for a long time. While people believed red meat itself was the problem, new research suggests that the way you cook red meat has more of an impact on blood pressure. Cooking red meat at a high temperature or with an open flame can raise the risk of hypertension. However, it is still advised that people limit their red meat intake and choose lean cuts to reduce the health risks.
Frozen Pizza
Frozen pizza can raise your blood pressure and have harmful effects on your heart health due to its high sodium content. Verywell Health reports that “one slice of a frozen pizza can easily have over 1,000 milligrams of sodium.” As well as this, frozen pizza contains preservatives and unhealthy fats that are bad for your blood pressure. You should opt for homemade pizza with whole-grain ingredients for a healthier option.
Soda
The drinks you include in your diet can also play a part in your heart health and blood pressure. Soda can contribute to weight gain and increased blood pressure due to the high amount of sugar it contains. There’s also caffeine in soda, which can cause temporary spikes in your blood pressure. Soda can often be high in calories with no nutritional value too. It’s advised to limit the amount of soda you drink for a healthier diet.
Vegetable Oil
You might not consider small things like the oil you use when you’re trying to eat healthily, but it can have a big impact on your overall well-being and particularly your blood pressure. Vegetable oil is high in omega-6 fatty acids, which can contribute to inflammation and hypertension. It’s also often used in processed foods that are high in unhealthy fats. It’s important to choose healthier oils like olive or avocado oil for cooking.
Energy Drinks
Some of us rely on energy drinks to get us through the day, but they could be wreaking havoc on your blood pressure! High in caffeine and sugar, energy drinks can cause your blood pressure to spike. Energy drinks can also lead to an increased heart rate and cardiovascular strain. It’s crucial to limit the amount of energy drinks you consume to manage your blood pressure and improve the health of your heart.
Coffee
The caffeine in coffee can be useful and benefit you in some ways; however, on the flip side, it can be pretty bad for your blood pressure. Caffeine can temporarily raise your blood pressure, and excessive consumption of coffee can lead to more harmful long-term blood pressure issues. If you have high blood pressure, opting for decaf coffee or reducing the amount of coffee you drink can help improve your condition.
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