10 Foods To Avoid With High Blood Pressure

In spite of its lack of outward manifestations, high blood pressure is a major health threat due to the increased likelihood of cardiovascular disease and stroke. Up to 75 million Americans have been diagnosed with hypertension, but many more suffer from the condition without being aware of it.

If you have been diagnosed with high blood pressure or even fear you may have it, you need not lose hope; it is easily controllable by alterations to your food and way of life.

Keep reading to find out what you must do to maintain a high quality of life for the rest of your life.

 

Avoid Sugar and Salt

Sadly, these two delicious meal enhancers contribute significantly to hypertension. Although cutting back on sugar and salt is essential, it doesn’t mean you’re stuck eating boring meals forever.

Maximum daily sodium intake for a healthy adult is 2,300 milligrams. “Added” sugar should be avoided above all else when it comes to sugar. To maintain optimal health, we require sugar, but the majority of this sweetener should come from whole fruits rather than processed options like sweets or even juice.

The American Heart Association states that males should consume no more than 37.5 grams (9 teaspoons) and women should consume no more than 25 grams (6 teaspoons) of added sugar per day, respectively.

 

High Sodium Foods to Avoid

      Canned Beans

Sodium is commonly added to preserve canned veggies, making them a poor choice for those looking to eat healthily. Protein, fiber, and anti-inflammatory elements make soaked and cooked beans a great choice for a healthy dinner.

Beans are a great addition to any meal since they help maintain a constant blood sugar level. Rinsing canned beans in a strainer can remove as much as 41% of the sodium before they are cooked.

 

      Premade Soups

A lot of prepackaged soups have a surprising amount of sodium. It aids in preservation and helps bring out the flavor of previously cooked noodles and veggies.

Soup’s salt content increases when it’s heated and some of the water evaporates. Thankfully, soup is simple to prepare at home and is infinitely superior when made from scratch.

Search for “low sodium” or “reduced salt” while shopping for canned or bottled soups if you’re in a pinch. Read the label carefully, though. However, those with hypertension may still find that the product’s lowered salt content is too high.

 

      Cooked Tomato Products

Have you ever tasted a store-bought tomato and compared it to one you grew yourself?

Large-scale production necessitates tweaks to the tomato’s natural characteristics, and one of those is a firmer texture, so that the fruit can be picked, shipped, and stacked on the market without being damaged. As a result, they’re also really tasteless.

That’s why you need so much salt to add flavor to your canned or jarred tomato sauce, ketchup, or paste. You may get the flavor you want with far less salt by making your own tomato-based meals and condiments at home with excellent tomatoes.

 

       Packaged and Processed Meats

Sodium is used as a preservative in a wide variety of packaged meats, including hot dogs, bacon, sausage, and lunch meat. Therefore, you are not only sacrificing the health benefits of eating fresh food, but also obtaining food that is laden with salt and preservatives.

Even though white meat (chicken and turkey) is safer, it still has too much sodium when pre-packaged. Instead, you should get your meat from a butcher so that you can be sure it hasn’t been sitting in a vat of saltwater for days.

 

        Frozen Meals

Did you realize that some of the ingredients in your favorite frozen dinners may have been prepared a full year before you thaw them and serve them to your family? So that it tastes basically like food by the time you consume it, a lot of salt is added.

You may find companies that use high-quality, low-sodium formulas, but they will cost more. Another choice is to cook multiple portions of your usual meals and store them in individual containers for later use.

 

 

High Sugar Foods to Avoid

      Candy

If you have a sweet craving, you probably already knew that candy is nothing but sugar and empty calories.

Train your taste buds to find satisfaction in the natural sugars found in whole fruit to help control your hypertension or just to live a healthy lifestyle.

Because of their high potassium content, bananas are a healthy and delicious option for maintaining a healthy blood pressure. To limit your sugar intake, indulge in just a single square of dark chocolate whenever you feel the need.

 

     Soft Drinks

Just one soda a day can put you over the limit for added sugars, and since you drink them rather than eat them, they won’t fill you up or satisfy your hunger.

While the caffeine in soda may provide a temporary boost to your energy levels, the sugar crash that inevitably follows will leave you feeling much worse off than before.

Caffeine is best obtained through mildly sweetened beverages such as tea or coffee. If it’s only a thirst quencher you’re after, mix some fruit juice or mint leaves into some sparkling water.

 

     Pastries

It’s not easy to resist the sweet and fatty temptation of baked goods like cookies, cakes, doughnuts, and pies. It’s possible, though, that you could still have pastries so long as you don’t overdo it.

If you’re dining with a large group, split one dessert among you all. In place of sugar, you can use applesauce, dates, or Stevia in your own home cooking.

Coconut sugar, raw honey, and pure maple syrup are some sugar alternatives that are better for you. Besides providing vital antioxidants, electrolytes, and nutrients, these also have a reduced glycemic index.

 

     Sauces

Tomato sauce is not the only condiment that has a high sugar and sodium content. Sugar is a common ingredient in bottled sauces, dressings, and condiments.

Sugar-free or reduced-sugar items may have more sodium than their regular counterparts, so it’s vital to check nutrition labels. Please use your imagination when you’re at home. You might not need any other condiments but fresh herbs, garlic, and olive oil.

 

     Alcohol

Alcohol has little benefits for health in general, but it can be particularly harmful for those who already suffer from high blood pressure. To begin, alcoholic beverages often have a high sugar content either on their own or when combined with other drinks.

Second, excessive alcohol consumption is associated with both dehydration and weight gain, both of which contribute to the development of hypertension. And finally, if you have more than three drinks, your blood pressure will start to rise immediately.

It’s not necessary to give up alcohol completely, but you should select low-sugar drinks and limit yourself to one daily.

 

 

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