High blood pressure (hypertension) occurs when your arterial walls experience increased pressures than is considered healthy, with two numbers representing it: 120 over 80 which represent both systolic (when your heart pumps) and diastolic pressures in-between beats.
Foods high in salt and sugar can contribute to hypertension. Examples include processed meats, canned tomatoes and sweet snacks.
Processed Meat
Processed meats like hot dogs and chicken nuggets may seem tempting, but their consumption could pose health risks to those with high blood pressure. Their production involves animal cruelty while consumption has been linked with heart disease and cancer risks as well as being high in saturated fats and salt content – factors which contribute to high blood pressure.
Though some salt is fine in moderation, too much sodium can lead to high blood pressure and other serious health conditions. Processed food items, fast food meals and canned soups often contain hidden sodium sources – with an optimal daily sodium intake being between 2,300 milligrams (mg).
Salt is the cornerstone of processed meat products, used both to preserve and flavor them. Salt may also be added during processing such as curing, smoking or drying to extend its shelf life; however, too much sodium consumption has been linked with cardiovascular disease risk and high cholesterol levels.
Processed meats tend to contain excessive levels of saturated and trans fats, both known to increase cholesterol and raise blood pressure, leading to heart disease and high blood pressure. Furthermore, these fats reduce arterial flexibility and thus increase your risk of stroke or heart attack.
Studies have revealed that people who eat more processed meats are at increased risk of high blood pressure. One such analysis examined the diets of 31,000 individuals and determined that those who consumed more red and processed meat were more likely to have elevated BP than those who consumed less.
Choose lean proteins whenever possible, such as skinless poultry, fish, beans, lentils or tofu for their lower sodium and healthier fat content than meat products. When it comes to processed meats such as bacon and sausage, try not to exceed two servings each week and look for brands labeled as being free from nitrates and nitrites if unable to cut out altogether.
Red Meat
Red meat refers to the flesh of mammals such as cattle, pigs, sheep, goats, and deer and is packed full of protein, fat and iron. A high intake of saturated fats may lead to elevated blood pressure – something which could be dangerous for health. People living with high blood pressure should avoid red meat as much as possible in their diet and strive for a diet filled with plant-based foods and healthy fats instead.
Studies involving red meat consumption on human health have often produced conflicting findings. There have been associations between its consumption and certain diseases such as heart disease and diabetes; however, many of these observationsal studies do not represent clinical trials, making the results subject to other influences such as smoking or alcohol abuse that could alter them significantly.
Red meat’s main concern stems from its content of heme iron, an element responsible for oxidative stress. Oxidative stress has been linked to chronic diseases and could also lead to higher blood pressure due to saturated fat and sodium found in red meat products.
General recommendations suggest consuming no more than 90g of cooked red and processed meat per day, whether by eating less often or replacing it with alternatives.
Ready meals offer an easy and fast way to have dinner on the table, but they may contain too much salt. The sodium found in ready meals helps preserve flavour while raising blood pressure – to check what amount is contained, consumers should read labels closely or opt for foods without added sodium content.
Reducing the amount of red meat consumed is an effective strategy to prevent and control high blood pressure. Opting for leaner cuts of meat which contain less fat is also recommended to minimize negative impacts on health. Reducing salt consumption through reduced condiment usage will further boost results and decrease blood pressure levels.
Ready Meals
High blood pressure (known as hypertension) is a widespread health problem that impacts both the heart and blood vessels, manifesting when blood pushes against artery walls with each pump of your heart. Left untreated, high blood pressure can lead to serious health problems including cardiovascular disease and stroke. There are a few foods which may help lower your blood pressure including leafy green vegetables, low-fat dairy products and lean proteins such as legumes. Alcohol, salty snacks or sweet drinks (like juice or sweet drinks) should also be limited for best results.
Though ready meals may seem convenient in times of rush or lack of time for cooking, these could actually be harmful to your health if you have high blood pressure. These meals tend to contain excessive sodium and salt content which can increase your blood pressure significantly. Instead, opt for meals low in sodium content, or create your own healthy versions of convenient foods.
An ideal quick breakfast may include oatmeal topped with blueberries and milk or yogurt with granola, or you could enjoy a bowl of low-sodium soup that includes vegetables, protein and whole grains for your meal.
Make your own soup instead of buying frozen or canned versions and increase salt and water to taste for an easier homemade option. Furthermore, it is wise to avoid salty snacks like chips and pastries which could potentially increase blood pressure levels.
As part of an overall approach to keeping blood pressure down, eating foods rich in potassium, magnesium, and calcium is another great way to manage blood pressure. Be sure to include these in meals such as low-fat dairy products like skim milk and yogurt; whole grain breads; oatmeal; quinoa etc as well as poultry or fish for extra lean proteins and healthy fats in meals.
Salty Snacks
Salty snacks such as pretzels, pickles and deli meats can quickly raise sodium levels and raise blood pressure, contributing to high levels of salt in your system and increasing the likelihood of hypertension. As such, these food contain more sodium than anyone should consume every day. To lower sodium consumption in your daily diet and maintain healthful levels of blood pressure, replace processed and fast foods with homemade snacks like unsalted nuts, fresh fruit or vegetables from home as a replacement option. Also try replacing high salt condiments with herbs and spices that taste savory like herbs or spices which offer flavor instead.
Salt can cause your blood pressure to spike by making you retain fluid, leading to heart failure, kidney disease and stroke. As we age, its prevalence increases; to combat this threat more effectively it would be wiser to swap high-sodium snacks with healthier options in your diet and replace high-sodium snacks with healthier ones as part of an anti-ageing strategy.
If you must eat salty snacks, limit yourself to one serving per day and choose unsalted versions. Also make an effort to consume an array of healthy food options like whole grains, beans and lean meats.
People with elevated blood pressure should drink ample water and low-sugar beverages, and avoid soda, caffeinated drinks, and sugary energy drinks as these can increase their blood pressure.
People who suffer from high blood pressure should add more fruits to their diets. Fruits contain potassium and magnesium, both of which can help lower one’s blood pressure. They may also decrease activity related to compounds which cause constriction of blood vessels like oxylipins.
People suffering from high blood pressure should consume more fatty fish. Fatty fish contain omega-3 fatty acids that are good for cardiovascular health and can reduce inflammation as well as stop the production of oxylipins – thus helping bring down one’s systolic blood pressure.
An individual with high blood pressure should include more cruciferous vegetables in their diet, such as broccoli and Brussels sprouts, to provide ample vitamins and minerals, such as calcium and potassium, as well as nitrates which have been proven to lower high blood pressure. You’ll likely find these veggies available frozen at most grocery stores, with many methods for steaming or microwaving available and optionally seasoning with pepper or other herbs and spices for preparation.
