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Foods to Avoid When Managing High Blood Pressure

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Diet plays a significant role in the development and management of blood pressure.  A diet which is higher in calories and fat can lead to obesity which is one of the major risk factors in high blood pressure development.  Just as there are foods that can help in controlling and managing blood pressure, there are foods that increase blood pressure. 

Hypertension is a disease that can be treated or managed by maintaining a healthy diet and an active lifestyle.  If you have hypertension or are at risk of high blood pressure, you can easily modify your diet to prevent the serious consequences of hypertension.

The Culprit

Sodium is the villain for individuals at risk of heart disease or living with hypertension.  According to World Health Organization (WHO), individuals living with hypertension should restrict their daily intake of sodium to less than 5mg.  However, an average European consumes around 7-12g of sodium every day!

About 75% of consumed salt comes from processed foods and sodium included in meals at cafes, restaurants and other food establishments.

Foods to Avoid

Here are the foods that you must avoid as they play a role in increasing your blood pressure:

1.    Canned Beans

For preservation purposes, these canned goods are loaded with sodium. It is best to opt for fresh beans.  However, if you want to use canned beans, first, place them in a colander and rinse them thoroughly with water.  This will help in washing away most of the sodium.

2.    Alcohol

Alcohol consumption has surprisingly found to decrease the risk of heart disease, but of course, there is a catch.  It must be done in moderation – one serving a day for women and two servings a day for men.  Consumption of more than the recommended servings can lead to dehydration and gradual weight gain – both of these increase blood pressure levels.

3.    Bacon

Bacon is also loaded with sodium which can increase the blood pressure.  Merely three slices of bacon have 270 mg of sodium and 4.5 grams of fat.

4.    Premade Soups

Even with nutritious veggies, premade soups include a high amount of sodium.  Unfortunately, while you can rinse off the sodium from canned beans, you can’t do that with premade soup.  It is best to make fresh soup or opt for premade soups which have ‘reduced salt’ or ‘low in sodium’ labels on their packaging.

5.    Packaged and Processed Meats

These include hot dogs, breakfast sausages and more.  Packaged and processed meats are also loaded with sodium and saturated fats, both of which play a major contributing role in hypertension.  Avoid the refrigerated section of your grocer and opt for fresh meat instead. Remember, having high blood pressure doesn’t mean you have to deprive yourself.  It is more about eating smart to keep your body healthy.  Opt for the DASH diet, one of the most effective diets in managing and reducing high blood pressure.  It includes whole grains, beans, nuts, fruits, and vegetables to ensure you are full and healthy throughout the day.

6 Foods That Lower Blood Pressure

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High blood pressure or hypertension is the increased amount of blood pressure against your arteries.  With time, elevated blood pressure can damage your blood vessels and lead to a stroke, kidney disease, heart disease and other health serious issues.  Hypertension is also referred as a silent killer since it doesn’t have any unique symptoms and can go untreated for years.

There are certain risk factors not under your control, including gender, family history and age; however, there are still various risk factors that you can control, including diet and exercise.  Changes in your diet can drastically decrease high blood pressure.  There are various foods that can help in lowering your blood pressure, including the following:

1.   Berries

Strawberries and blueberries include anthocyanins, which are antioxidant compounds that help to lower the blood pressure.  Studies have shown that the intake of a high amount of anthocyanins can reduce the risk of hypertension by 8% as compared to a low anthocyanin intake diet.  Eat berries as dessert, a snack, or add them in a salad, oatmeal or smoothies.

2.   Fenugreek Leaves and Seeds

Fenugreek seeds and leaves are loaded with a high amount of soluble fiber, which aids in decreasing cholesterol level.  A diet that is high in fiber has been linked to steady levels of blood pressure.  Fenugreek seeds and leaves contain low levels of sodium.
However, keep in mind that while fenugreek is efficient in lowering blood pressure, it can also reduce your blood sugar, which means it is best not to consume it every day.

3.   Beetroot

Beetroot includes a high amount of nitric oxide which helps to open up the blood vessels and lower blood pressure.  Studies have found that nitrates in beetroot juice lowered blood pressure of participants in merely 24 hours.  It is therefore best to include beets in your diet by making beet juice, cooking the whole beetroot or eating it in salads.  It also tastes delicious when added in stews or stir-fries and when roasted or baked.

4. Leafy Green Vegetables

Loaded with nitrates, leafy green vegetables also help lower blood pressure levels.  Studies have suggested that consuming two servings of nitrate-rich vegetables daily can decrease hypertension.
The leafy greens you can include in your diet are:

  • Swiss chard
  • Spinach
  • Mustard greens
  • Kale
  • Fennel
  • Lettuce
  • Collard greens
  • Cabbage

In order to consume the daily requirement of leafy greens, you can eat baked kale chips, add a side dish of sautéed Swiss chard and garlic to your main meal, add vegetables in stews and curries, or make a salad of raw leafy greens.

5. Salmon

Fresh fish is one of the best sources of omega-3 fatty acids and lean protein.  Salmon contains vitamin D, which has been reported to lower levels of blood pressure.  You can replace trans and saturated fats like fried foods and fatty beef with a serving of salmon weekly.

Just this simple swap once a week helps to reduce inflammation, lower arterial plaque buildup, and decrease triglycerides – all of these being the biggest contributors to heart disease.

6. Dark Chocolate

A piece of dark chocolate is effective in lowering high blood pressure.  Studies have suggested that chocolate rich in cocoa can help to reduce high levels of blood pressure in individuals with prehypertension or hypertension.

Make sure you select high quality chocolate, which includes at least 70% cocoa.  Eat one square or a 1oz piece every day.

A healthy diet and regular exercise can drastically decrease the risk of high blood pressure.  Start including these six foods that help in lowering blood pressure to maintain a stable blood pressure.  Other foods that lower blood pressure include various spices, herbs, lentils, nuts, oats and other vegetables and fruits.  Make sure you consult your doctor in case of any doubts or for more health tips in reducing your blood pressure.