high blood pressure: High blood pressure diet: Five must-avoid food items to manage hypertension and why
The CDC says high blood pressure (hypertension) is consistently 130/80 mm Hg or above. Despite your age, you can take steps every day to keep your blood pressure within a healthy range. Some people can control their blood pressure by making lifestyle changes or taking blood pressure medications.
How can you manage high blood pressure?
The World Health Organization says approximately 1.28 billion adults ages 30-79 are affected by high blood pressure. Almost 46 percent of adults are not even aware of the underlying condition. Managing high blood pressure requires early diagnosis, management and balanced nutrition. While hypertension often develops silently, actively managing it through lifestyle (including food choices) helps reduce the risk of heart disease, stroke, and kidney damage.
A person with hypertension should avoid five types of foods, from salty packaged snacks to alcohol and highly caffeinated beverages. Data from the World Health Organization shows that most people facing hypertension problems are in low- and middle-income countries. Because the condition often has no obvious symptoms, it has been called the “silent killer.”
ALSO READ: Is your poop healthy? Expert reveals how long it really takes to poop and what you can do to improve your gut health
Five foods to avoid for hypertension
Processed and packaged foods rich in sodium: According to TOI’s report, packaged snacks, canned soups, frozen dinners containing high amounts of sodium should be avoided at all costs. These foods increase fluid in the blood vessels, which increases blood pressure. A normal adult should consume approximately 2,300 mg of sodium per day, while those with hypertension should ideally consume ~1,500 mg.
– Sugary drinks and foods with added sugar: If you struggle with high blood pressure, you should limit your intake of beverages such as soda, sugary fruit juices and desserts. These drinks contain added sugar and can lead to obesity, insulin resistance and inflammation. A 2024 meta-analysis of 35 studies found a direct link between sugar-sweetened (and artificially sweetened) beverages and an increased risk of hypertension.ALSO READ: Harvard nutritionist recommends five science-backed drinks to sharpen your brain and boost memory-Foods high in trans fat, processed meat: Consuming saturated and trans fats can be dangerous to your health as they contribute to the buildup of plaque in the arteries, making them harder and more resistant, which can lead to high blood pressure. Processed or red meat is extremely harmful because it combines high sodium with bad fats. Instead, you should choose lean proteins (poultry, fish, legumes) and plant-based oils to keep your blood pressure under control. – Pickled, canned and canned foods: You may not realize it, but most pickled, canned and canned foods use high amounts of salt to preserve them for longer periods of time. This extra added salt means that extra sodium can lead to high blood pressure and an increased risk of cardiovascular and kidney problems over long periods of time. It is preferable to choose fresh or low-sodium frozen vegetables.
ALSO READ: Beat diabetes naturally: Four superfoods scientifically proven to keep your blood sugar under control– Alcoholic and highly caffeinated drinks: Regular alcohol consumption can raise blood pressure by overactivating nerves, damaging blood vessels, and disrupting the hormones that regulate blood pressure. Similarly, high levels of caffeine can cause the arteries to temporarily narrow, which can increase pressure. It is generally recommended to limit these for those with hypertension.
People diagnosed with hypertension or at risk of hypertension should pay attention to diet as part of their management plan. Avoiding or limiting high-sodium foods, sugary drinks, unhealthy fats, overly salty canned foods, and excessive alcohol/caffeine can help you manage your blood pressure. Regular checkups and consultation with a healthcare professional are still important.
