Know what causes your blood pressure and the most common foods that cause high blood pressure. Normally what you eat significantly affects your health.
High blood pressure or hypertension can cause problems including strokes, heart attacks, and vision loss. So it’s important to keep monitoring your blood pressure to avoid further health complications and make sure it stays under control.
Common causes of high blood pressure include obesity, lack of exercise, genetics, and stress, but there are also a few foods that can raise your blood pressure levels in certain people.
In this article, I’ll share the most common foods that cause high blood pressure. All these foods can have a negative impact on your health.
What Is High Blood Pressure?
High blood pressure, also known as hypertension, this is a condition in which the force of your blood against your artery walls is very high. Blood pressure is measured in millimeters of mercury (mm Hg). The normal range of blood pressure is less than 120 mm Hg.
If your blood pressure reading is between 120 and 129, you have elevated blood pressure. High blood pressure is a systolic pressure of 130 or higher, or a diastolic pressure of 80 or higher, that stays high over time.
In case you find these symptoms of high blood pressure in your body, then it’s wake-up time, and cut down the following foods from your diet.
Foods That Cause High Blood Pressure
Refined Carbs.
If you suffer from high blood pressure, it’s a good idea to monitor your intake of processed carbs, especially refined grains such as white bread, and pasta. Because these foods convert quickly into sugar in your bloodstream, they can raise your blood pressure, and decrease the artery’s elasticity.
If you have pre-hypertension, which means when blood pressure rises just above normal levels, Then switching to whole grains may help keep your blood vessels healthy, and lower your risk of high blood pressure or heart disease.
Salt or Sodium
This is the most commonly used in cooking. Unknowingly many people eat too much salt and that can lead to high blood pressure. Salt contains 40 percent sodium, which is a major contributor to high blood pressure. It tends to make your arteries stiff and is a leading cause of heart disease and stroke.
As per recommendation, adults eat less than 2,300 milligrams of sodium per day, which is about 1 teaspoon. But most people unknowingly eat more than that. It is difficult to cut salt out of your cooking, but you can minimize its quantity.
Meanwhile, focus on other ingredients like herbs and spices, that can help make your dishes taste better.
Processed Meat
All varieties of processed meat, such as hot dogs, bacon, and sausage, are often packed with sodium. That’s because manufacturers cure, season, and preserve these meats with salt.
A study published in the Journal of The American Heart Association found that a higher intake of processed meats is associated with a 27 percent greater risk of developing hypertension.
This condition affects more than 75 million Americans. To keep your blood pressure under control, limit your consumption of processed foods like these, and not eat more than once per week.
Canned soups
Canned soups are simple and easy to prepare, especially when you have no time or not feeling well. However, canned soups are high in sodium.
Canned soups are notorious for their high sodium content, which can lead to high blood pressure. While the occasional can of soup won’t kill you, it’s best to avoid them if you’re trying to keep your blood pressure in check.
Canned and packaged broths and stocks may contain similar amounts of sodium content. This means they can increase your blood pressure.
Refined sugar.
Excess sugar leads to more fat creation and fat accumulation in the body. Weight gain and obesity are the major cause of high blood pressure. Excess fat, especially around your abdominal area, is known to make your arteries harden and thus cause high blood pressure.
To reduce these adverse effects, stop eating foods with added sugar and start consuming more whole grains, fruits, and vegetables.
Alcohol.
Drinking too much alcohol may cause unstable blood pressure. Since alcohol is a vasodilator, meaning it widens blood vessels. Large amounts of alcohol can cause dangerous fluctuations in blood pressure. The more you drink the more likely cause high blood pressure.
If you drink Beer, then it has almost as much alcohol by volume as wine (5 percent for beer versus 9 percent for wine), which means that consuming too much beer is not healthy either.
In addition, beer contains large amounts of carbohydrates, so drinking beer will also increase your chances of developing diabetes.
Even moderate drinking increases your risk for heart disease; therefore, it’s important to limit yourself to one or two drinks per day if you choose to consume alcohol at all.
Trans, or Saturated fat.
Fried foods, red meats, and dairy products often contain Saturated fats. Manufacturers often add artificial fats to increase packaged foods’ shelf life and stability. These are especially harmful to your health. And they are linked to poor heart health, including an increased risk of high blood pressure, and type 2 diabetes.
However, Fats are a necessary part of the average diet and provide building blocks for our cells. That’s why advised to moderately consume unsaturated fats that are good for your body — like nuts, seeds, fish, and avocados.
Conclusion
Eating a diet high in salt, fat, and sugar can lead to high blood pressure. processed foods, red meat, and refined carbs are some of the worst offenders. To help keep your blood pressure in check, limit your intake of these foods and focus on eating more fruits, vegetables, and whole grains.
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