10 Foods To Avoid If You Have High Blood Pressure & 10 That Will Help Control It
10 Foods To Avoid If You Have High Blood Pressure & 10 That Will Help Control It
Put Your Blood Pressure First
Your health should always be your main priority, and if you're struggling with high blood pressure, we want to help make sure you're eating the right foods. In order to improve your blood pressure levels, there are a couple of foods you need to avoid and a couple that have great health benefits you should incorporate into your daily diet. To find out what they are, keep reading!
1. Pickled Foods
We know you love your pickles, but if you've got high blood pressure, you're going to need to cut back. This goes for any pickled foods; the pickling process requires a significant amount of salt which leads to an increase in blood pressure.
2. Salt
As you probably know, high sodium intake is directly linked to increased blood pressure levels, meaning you need to find ways to reduce how much sodium you consume in your daily diet. Reducing processed and canned foods is one way to start, as they contain excessive amounts of salt that enhance flavour and help preserve the food longer.
3. Processed Meats
You're not going to like the sound of this, but you're going to have to cut back on processed meats which includes sausages, bacon, and deli meats. These are not only all extremely high in salt, but also in unhealthy fats. These fats contribute to the narrowing of your arteries, further increasing your blood pressure. Not to mention several other diseases you're putting yourself at risk for!
4. Alcohol
Excessive alcohol consumption is already an unhealthy habit that should be fixed, but if you have high blood pressure, it can become even more dangerous. Both regular and excessive alcohol intake can lead to a persistent increase in blood pressure, so it's advised that you drink in moderation or avoid it altogether.
5. Sugar-Sweetened Beverages
From sodas to fruit punches to juices, these sugary drinks need to be tracked - drinking too much of these can lead to weight gain, obesity, and an increased blood pressure. They can cause spikes in blood sugar levels, and if you've had too much, can pose as a significant risk for hypertension. We know most people crave a sweet drink sometimes, so please watch your moderation.
6. Frozen Pizza
Although frozen pizzas are great for a quick and fast meal at home, they're high in sodium, refined flour, and processed fats, all components which can lead to clogged arteries and high blood pressure if you're not careful. It's better to whip up something fresh and healthier if you're worried about your blood pressure.
7. Deep-Fried Foods
While you should already know deep-fried foods, such as french fries and fried chicken, are very unhealthy for you, consuming these foods regularly can lead to both weight gain and increased blood pressure. If you're trying to control your blood pressure, you'll want to say goodbye to these fried goodies and only eat them occasionally.
8. Baked Goods
While those muffins, donuts, and pastries at the grocery store always look tempting, commercially prepared baked good are often made with trans fats and lots of sugar which both work against you to elevate blood pressure. Through increased bad cholesterol levels and higher risk of inflammation, they may taste good, but they're also harming your body when you eat too much.
9. Canned Soups
Canned soups might be appreciated for their convenience, but they're definitely something your body won't thank you for. Typically loaded with sodium, canned soups can significantly raise blood pressure, especially if they're a part of your regular diet. If you need to use them, opt for a low-sodium version or just make them from scratch instead!
10. Licorice
Surprised to see licorice on here? This specific candy can raise your blood pressure thanks to a compound called glycyrrhizin which increases your sodium retention. That's why consuming large amounts of licorice, or even foods flavored with it, should be avoided if you're trying to maintain healthy blood pressure levels.
1. Leafy Greens
Rich in nitrates which help to manage your blood pressure, leafy greens should become your new best friend. From spinach to kale and collard greens, these vegetables are rich in potassium, which helps the kidneys eliminate more sodium through your urine. Eating at least one cup daily can seriously help lower your blood pressure!
2. Berries
Berries, more specifically blueberries, are rich in natural compounds called flavonoids. Studies have found that consuming one type of flavonoid called anthocyanin, can help with lowering your blood pressure and improve your overall health.
3. Beets
Another vegetable high in nitrates, both beets and beet juice are great for lowering blood pressure and opening up your blood vessels. Some studies have even demonstrated drinking beetroot juice can make amazing immediate effects on lowering those blood pressure levels!
4. Oats
Did you know oatmeal is a great choice for breakfast if you have high blood pressure? That's because oats contain a type of fiber called beta-glucan which has been demonstrated to reduce blood cholesterol levels which in turn also help lowers blood pressure. So if you're not a fan of this food, it's time to train yourself into liking it for the benefits.
5. Bananas
Bananas are a great option to consider if you're looking to better control your blood pressure levels; they're an excellent source of potassium, which is vital in helping you maintain your blood pressure. Turns out it's actually eating one banana a day that will help keep the doctors away, not apples!
6. Salmon and Fatty Fish
Fatty fish like salmon, mackerel, and sardines are actually great for helping you lower your blood pressure. They're high in omega-3 fatty acids which can also help reduce inflammation and lower triglycerides, a type of fat found in your blood. So not only are these fish delicious to enjoy, adding them to your diet can really help with heart health!
7. Garlic
Throughout history, garlic has always been revered as an effective and natural remedy for many health complications, including helping to control blood pressure. It contains a magical compound called allicin, which is largely where its many health benefits comes from. Whether you eat them raw, as an oil, or in a supplement, it can really make a difference.
8. Dark Chocolate
Dark chocolate that is at least 70% cocoa contains antioxidants that help reduce blood pressure by improving blood flow. While of course moderation is important, enjoying a small piece daily can be a tasty and delightful way to improve your management. Never hurts to satisfy those sweet cravings in a healthy way!
9. Pomegranates
Even if you're annoyed with the seeds, don't give up on this healthy fruit! Pomegranates are packed with plenty of antioxidants that can lower blood pressure in the short term. There have also been studies done reviewing the effects drinking pomegranate juice daily can have on improving heart health and lowering blood pressure.
10. Watermelon
Watermelon is more than just a refreshing fruit to enjoy in the summer because as it turns out, it may be helpful in managing your blood pressure too! Containing an amino acid called citrulline, it's said this can help the body relax blood vessels and improve artery flexibility. As a result, these two things work together to help lower blood pressure levels.
KEEP ON READING
20 Most-Recommended Meals Dieticians Swear By
20 Fast Food Chains That Faced Bankruptcy
