High blood pressure diet: 5 foods one must not eat And why

High blood pressure diet Hypertension (high blood pressure) is a major cause of premature death worldwide, according to the World Health Organisation (WHO). According to WHO data shared in 2023, An estimated 1.28 billion adults aged 30–79 years worldwide have hypertension, most (two-thirds) living in low- and middle-income countries. (Further more) An estimated 46% of adults with hypertension are unaware that they have the condition. No wonder then, that high blood pressure (hypertension) is often called a “silent killer” as it slowly and steadily strains blood vessels, increases risk of heart disease, stroke, and kidney damage over time without ay particular symptoms.

However, if detected early, high blood pressure can be managed or controlled with proper diet and medication. To help you keep your blood pressure under control, here we list some foods one must avoid if they are suffering from high blood pressure:

Avoid sodium-rich processed and packaged foods Processed foods (like canned soups, frozen dinners, deli meats, packaged snacks) are often full of sodium, which makes the body retain more water. More fluid/ water in your blood vessels, in turn causes higher blood pressure. And so, avoiding and limiting sodium-rich processed and packaged foods is a simple yet effective way to reduce your blood sugar levels over time. A 2023 study found that lowering sodium significantly reduced blood pressure in adults.Instead, swap them with fresh and unprocessed foods. Also, check the labels carefully for sodium content before purchasing processed food.

According to the American Heart Association, recommends people with hypertension to limit their sodium to about 2,300 mg/day (ideally it should be around 1,500 mg for high blood pressure patients).

Avoid sugary drinks and added sugar in foods Foods and drinks that are loaded with added sugars (like sodas, sweetened beverages, candy, desserts) are not only high in calories but they can also contribute to obesity, insulin resistance, and inflammation in the body. All of these, in a way, lead to higher blood pressure. High sugar may also adversely affect the proper functioning of blood vessels and increase fluid retention-- this, in turn, increases blood pressure. A 2024 systematic review and meta-analysis of 35 studies found that sugar-sweetened beverages, artificially sweetened beverages, and total sugar intake were directly linked with greater hypertension risk and raised blood pressure levels.Instead, opt for plain water, unsweetened drinks, and low-sugar snacks to keep your blood pressure under control.

Avoid saturated and trans fats (Red/ processed meats) Saturated and trans fats cause plaque buildup in arteries, thus making them stiff and increasing arterial resistance— which in turn raises blood pressure and heart attack risks. Saturated and trans fats are mainly found in foods like red meat, full-fat dairy, and fatty cuts. Meanwhile, processed meats are more harmful as they are high in both bad fats and in sodium.Instead, replace processed or red meat with lean proteins (like poultry, fish, legumes), low-fat dairy, and plant-based fats which are considered to be healthier.

Avoid pickled, preserved and canned foods Pickling, preserving, and canning often needs high levels of salt to avoid food from spoiling and increasing its shelf life. However, salt has sodium, which when had in excess can spike your blood pressure. Over time, having high sodium foods can leads to high blood pressure, and an increased risk of heart and kidney health problems. So, pickled, preserved and canned foods especially if you have hypertention. Instead, choose fresh or frozen veggies (with no added salt), or check the labels for low-sodium canned versions which are comparatively healtier options.

Avoid alcohol and high-caffeine drinks Alcohol and high caffeine content drinks like strong coffee and energy drinks can increase ones blood pressure. And people who have hypertension, these effects can be higher. Meanwhile, having alcohol may also interfere with ones hypertension medications and slowly lead to weight gain.

Similarly, having too much of caffeine can cause the arteries to narrow temporarily. This in turn raises the blood pressure. A 2014 review showed that drinking alcohol regularly can raise blood pressure by over-activating the nerves, damaging blood vessels, and affecting hormones that control blood pressure.

And so, it is often advised for people dealing with high blood pressure to limit their alcohol and caffeine intake.

Readers Comments