Hypertension (high blood pressure) is one of the first symptoms of heart disease. Hypertension, if left untreated, can damage your arteries and lead to serious complications such as a heart attack. If your blood pressure remains elevated for an extended period of time, your doctor may prescribe medication to reduce it. Even if you take blood pressure medication, you should work on lowering your blood pressure by avoiding certain foods. These are the foods to avoid if you have high blood pressure in order to keep your heart healthy and reduce your risk of having a heart attack or stroke.
1 sprinkling of salt and pepper on the table
Salt is at the top of the list of foods to avoid if you have hypertension. Sodium raises blood pressure by increasing the amount of fluid in your blood. If you have high blood pressure, you should avoid adding any type of salt to your food. Today, you can buy a wide range of gourmet salts, such as pink Himalayan salt, that are more visually appealing than regular table salt. However, no added salt is considered healthy for people with high blood pressure. Instead, use flavorful, salt-free herbs and spices to season your food. When you first put down the salt shaker, your food may taste bland, but your palate will quickly adapt.
2 pizzas with steaming hot meat on a black background
The amount of salt in pizza is incredible. One medium-sized pepperoni pizza may contain nearly 3,500 milligrams of sodium, which is more than double the American Heart Association's daily limit of 1,500 milligrams. Don't order delivery if you want to get your pizza fix. Instead, use flatbread and one serving each of canned pizza sauce, part-skim mozzarella, and turkey pepperoni to make your own heart-healthy pizza. Not only will your homemade pizza have half the sodium of a commercially prepared pizza, but you can eat it guilt-free.
3 oz. potato chips, pretzels, or other salty snacks
Salty snacks are high on the list of high blood pressure foods to avoid. These snacks' high sodium content not only contributes to hypertension, but their fattiness also contributes to weight gain and poor heart health. When you have a craving for a crunchy, salty snack, try eating small amounts of low-sodium varieties instead. Small servings of unsalted or lightly salted nuts, which provide more nutrition than chips, can also be substituted. To avoid eating too many of these treats and improve your heart health, weigh or measure your portions.
4 cold cut sandwiches with Bologna, Salami, and Other Lunch Meats isolated
Processed meats are not only high in sodium, but they are also high in fat, which contributes to poor overall health. Do some research before purchasing any type of prepared meat, whether prepackaged or from your local deli. To find out how much sodium is in packaged lunch meats, read the label. Also, before you build your next pastrami sandwich, look up the nutrition information for the brand of deli meat your local counter sells so you can make informed decisions. Low sodium varieties are available from some brands.
5 cans of regular vegetables, including beans
A heart-healthy diet should consist of plenty of fresh vegetables and fiber, such as that found in beans. Frozen is also acceptable, but watch out for added salt and butter, and choose the plain vegetable packs. If you don't have access to fresh vegetables (or don't have time to prepare them), you can substitute canned vegetables. If you choose low-sodium or no-salt-added varieties, canned vegetables and beans can help lower high blood pressure. You can also drain and rinse regular canned vegetables and beans to remove a lot of the added sodium. Then sprinkle with herbs and serve!
6. Sugar
Anyone suffering from hypertension should keep a close eye on their sugar intak e. Excess sugar consumption and high blood pressure have been linked in studies of people with diabetes. Even if you don't have diabetes, limiting your intake of added sugar is a wise choice. To begin, stay away from soft drinks and canned fruit in syrup. Read labels to find out how many total sugars are in a packaged product. Keep your sugar intake to a minimum, and you may notice a reduction in your blood pressure.
7. Alcohol close-up of an unidentified senior man holding a glass of red wine
Is drinking alcohol bad for your health? This question is still being investigated by research teams. The American Heart Association currently advises people with hypertension to avoid excessive alcohol consumption, which includes red wine. Limit your alcohol consumption to two drinks per day or less. Remember that any type of alcohol may interact with any heart medications you are taking, so consult with your doctor or pharmacist before you hoist that next pint of beer.
8. Caffeine and Energy Drinks A close-up of an energy drink in a can
Caffeine, in any form, causes blood vessels to constrict, raising blood pressure. Caffeine-containing beverages include coffee, energy drinks, sodas, and teas. Before consuming any beverages that aren't 100 percent water, read the label to double-check the caffeine content. Caffeine can be found in even sugar-free sodas, so choose wisely. Energy drinks without caffeine may also not be a good choice, as some of them are high in sugar. Instead, try exercising on a regular basis to boost your energy levels. It is also better for your overall heart health.