It can feel pretty stressful figuring out what you should and shouldn’t eat when you’re trying to manage high blood pressure. But it’s the best way to stay healthy and avoid running into more serious issues. Cutting back on certain foods can go a long way towards improving both your blood pressure and your overall well-being. So, let’s take a look at some of them you should steer clear of completely.
Snack Foods
Many of us get cravings for tasty snack foods like chips, pretzels, and other salty treats, but it’s important that you don’t indulge too much if you have high blood pressure. They offer little nutritional value and are very high in sodium, which can exacerbate hypertension and related issues.
Pickles
A lot of people have a strange obsession with pickles and their salty flavor. But sadly, because they’re soaked in brine, they’re pretty high in sodium. If you eat them too often, this could make hypertension worse, so it’s better to cut back or avoid them altogether if possible.
Fast Food
You probably won’t be surprised to hear that fast food like burgers, fries, and fried chicken are jam-packed with sodium. Eating them too often can skyrocket both your sodium intake and your blood pressure. If you want to keep things in check, you’re better off cooking at home with fresh ingredients.
Processed Meats
As most people know, processed meats like bacon, sausage, and deli meats are typically packed with sodium, which is one of the main culprits in increasing your blood pressure. What’s more, according to Healthline, these tasty meats often come along with preservatives and additives that aren’t great for your heart. So, if you’re trying to manage hypertension, it’s best to avoid them as much as possible.
Canned Soups
While canned soups are very convenient, they can also be surprisingly unhealthy, especially if you have high blood pressure. This is because they’re often very high in sodium, which can cause fluid retention and raise your blood pressure. That’s why it’s usually better to make your own soup, or at least check the label before buying.
Frozen Meals
It’s tempting to go for frozen meals, especially the “ready-to-eat” kind, but unfortunately these are often the ones with the highest levels of sodium. While this does help enhance flavor and preserve shelf life, it’s bad news for those of us with high blood pressure. It’s best to prepare your own meals as much as possible, as this means you can control the amount of salt and other additives.
Canned Vegetables
Sure, vegetables are healthy, but canned ones often come loaded with added salt for preservation, which can hike up your blood pressure. Fresh or frozen veggies are a much better bet, as they don’t have the extra salt and will help you keep your sodium levels down and stay healthier overall.
Cheese
Most of us love cheese, but it’s important to be aware that many cheeses are high in sodium and saturated fats. These can push your blood pressure up and cause other heart issues. Cut back on cheese or go for low-sodium options to keep your blood pressure in a healthier range.
Bread and Rolls
You may not think of bread products as being particularly salty, but bread and rolls from the bakery can have surprisingly high levels of sodium. If you suffer from high blood pressure, you should check the labels for sodium content and opt for whole grain, low-sodium bread whenever you can.
Sauces and Condiments
A lot of meals simply don’t feel complete without a good sauce or condiment, but options like soy sauce, ketchup, and salad dressings often pack a lot of sodium. Try to look for low-sodium versions or make your own at home. Using herbs and spices to flavor your food instead is another tasty and healthy alternative.
Alcohol
Drinking too much alcohol can spike your blood pressure and mess with your meds. This is why you should keep your alcohol intake moderate or cut it out entirely if you want to manage your blood pressure. Enjoying drinks in moderation and opting for low-alcohol options is also a good idea.
Pizza
Fast food pizza is packed with sodium thanks to all that cheese, processed meat, and salty crust, and eating it regularly can push up your sodium intake and blood pressure. Making pizza at home with fresh ingredients and less salt is a much healthier and safer way to go.
Instant Noodles
Instant noodles are super convenient but those flavor packets are loaded with sodium. Eating them often can raise your sodium levels and blood pressure. Consider going for whole grain noodles and whipping up your own seasoning mix to help control the sodium.
Sweets and Baked Goods
Cookies, cakes, and pastries may be delicious, but they often have hidden sodium. If you eat these treats regularly, they can worsen your existing health issues. Making your own with less salt or having them in moderation can help you stay on top of your blood pressure and maintain your overall health.
Processed Cheese
You’re probably aware that cheese slices and spreads are high in sodium and unhealthy fats, which can be very detrimental for your blood pressure. Going for natural, low-sodium cheese or other calcium-rich foods is a better choice.
Salted Nuts
Nuts are usually healthy, but salted ones have extra sodium that can spike your blood pressure. Try going for unsalted nuts or even roasting your own with herbs and spices. That way, you get all the benefits of nuts without the added sodium. Mixing up the types of nuts you eat can also give you heart-healthy fats and nutrients without affecting your blood pressure.
Cured Meats
Cured meats like ham, salami, and pepperoni are loaded with salt to keep them fresh, which means they’re high in sodium. Eating these regularly can bump up your blood pressure. Instead, try fresh, lean meats or plant-based proteins to cut down on sodium.
Butter and Margarine
Butter and margarine, especially the ones with trans fats, can raise your blood pressure and cause heart issues. Switching to healthier options like olive oil or avocado oil can help keep your blood pressure in check. Including healthy fats in your diet is great for your heart and overall well-being.
Restaurant Foods
Eating out, especially at fast food and chain restaurants, often means consuming a lot of sodium. These meals can add up quickly in your daily sodium intake and raise your blood pressure. Look for restaurants with healthier choices or ask for your meals with less salt. Cooking at home is the best way to control what you’re eating.
Processed Snacks
Snacks like crackers, chips, and mixes usually have a lot of sodium and unhealthy fats. Eating these frequently can increase your blood pressure. Instead, choose whole food snacks like fruits, veggies, and nuts for a healthier option without the extra sodium. Paying attention to your snack choices can help you manage your blood pressure better.