Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body. It’s a vital part of how your heart and circulation works.
Your blood pressure naturally goes up and down all the time, adjusting to your heart’s needs depending on the activities you are performing.
High blood pressure is when your blood pressure is persistently higher than normal. A blood pressure reading under 120/80 mmHg and up to 139/89 mmHg are in the normal to high normal range.
Blood pressure that’s high over a long time is one of the main risk factors for heart disease. As you get older, the chances of having persistently high blood pressure increases.
It is important to be aware of foods that are more likely to affect our blood pressure in a negative way.
Many social activities involve eating and drinking with friends and family, and so it is essential to understand which foods to avoid and which foods should be approached with moderation.
Diet can play a major role in the development of high blood pressure. Diets high in fat and calories can result in obesity, which is a common risk factor for the development of high blood pressure.
Hypertension is a treatable risk factor for heart disease. By working closely with your holistic nutritionist to modify your diet, you can prevent the consequences high blood pressure has on your health. Check out these top foods that may cause an increase in blood pressure so that you can avoid them.
Salt and sodium are villains when it comes to living with high blood pressure and heart disease.
The 2015-2020 Dietary Guidelines for AmericansTrusted Source suggests that people with high blood pressure limit their daily sodium intake to just 1,500 milligrams (mg). According to the Mayo Clinic, the average American eats about 3,400 mg a day, more than twice that amount.
The Food and Drug AdministrationTrusted Source states that around 75 percent of the sodium Americans eat in a day comes from processed foods and salt added to foods at restaurants and other food service establishments. It’s not what they add at the table with a salt shaker.
Some of the saltiest packaged foods include:
- deli meat
- frozen pizza
- vegetable juices
- canned soup
- canned or bottled tomato products
2. Chicken skin and packaged foods
People with high blood pressure should reduce saturated fats and avoid trans fats. Items high in saturated fat include:
Trans fats are found naturally in small amounts of fatty meats and dairy products. However, the biggest contributors of trans fats are packaged and prepared foods. These also typically contain high amounts of sugar and other low-fiber carbohydrates.
Trans fats are created in a process called hydrogenation, where liquid oils are infused with air to make a solid oil. Hydrogenated oils increase packaged foods’ shelf life and stability. Research shows that heart health worsens when fats are substituted for processed carbohydrates and sugar.
Consuming too many saturated and trans fats increases your LDL (bad) cholesterol. High LDL levels may make your high blood pressure worse and could eventually lead to the development of coronary heart disease.
Small to moderate amounts of alcohol may lower your blood pressure, but drinking too much alcohol can increase it. Drinking too much may also increase your risk for many cancers, even if you only drink occasionally.
According to the Mayo Clinic, having more than three drinks in one sitting can cause a temporary spike in blood pressure. Repeated drinking can lead to long-term blood pressure problems.
Alcohol can also prevent any blood pressure medications you may be taking from working effectively. In addition, alcohol is full of calories, must be metabolized by the liver, and can lead to weight gain. If you’re overweight or obese, you’re more likely to have high blood pressure.
You likely already know that excessive sugar intake has been linked to increased cases of weight gain and obesity. But did you know that high sugar intake is also linked to high blood pressure?
Sugar, especially sugar-sweetened drinks, has contributed to an increase in obesity in people of all ages. High blood pressure is more common in people who are overweight or obese.
5. Energy Drinks
A recent small study from Mayo Clinic found that popular energy drinks increased both systolc and diastolic blood pressure readings in healthy study volunteers, with average blood pressure increasing by 6.4 percent after consumption.
Energy drinks give you a burst of caffeine as well as sugar, leading to an acute change in blood pressure.
Wish you success,