People can choose to eat whole grains and healthy fats instead of plant-based foods. These foods, along with other measures, can help control blood pressure.
According to the Centers for Disease Control and Prevention Trusted Source, 45% of American adults have High Blood Pressure.
It may also increase the risk of stroke and heart disease.
A healthy diet can help control blood pressure.
This article presents 50 foods and beverages that may contribute to high blood pressure. We also list foods that a person could include in their daily diet. Also, we provide some recipes.
Sodium can elevate blood pressure. Many people consume too much sodium without even realizing it.
Fast foods and processed foods often contain excess sodium. This is more than the 2,300 mgsTrusted Source that a person must consume daily.
Check nutrition labels. Even foods people consider healthy (such as vegetable juice) may contain high sodium levels.
Sugary foods are unsuitable for your health and can increase the risk of weight gain. Sugary food can also cause high blood pressure.
According to a study from 2014, sugary food may raise blood pressure more than salt. According to the study, foods that contain high fructose corn syrup can increase blood pressure.
Here are some examples of foods that may contain high-fructose corn syrup.
- Processed desserts
- Pre-packaged meals
- Crackers
- Granola bars and other nutrition bars
- peanut butter
Check the labeling on these products to ensure they don’t contain high fructose corn syrup.
Red meat may raise blood pressure. Red meat’s metabolization in the body can also release compounds that increase blood pressure.
Drinking lots of sugary drinks can raise your blood pressure.
Many sugary drinks contain caffeine, which can raise blood pressure.
Fruit juices and sodas can be sugary drinks that contain caffeine or high-fructose corn syrup.
According to American Heart AssociationTrustedSource, drinking too much Alcohol may raise blood pressure. Alcohol consumption may be a risk factor for heart disease.
Alcohol is also high in empty calories. It can cause weight gain unintentionally or substitute healthier meals.
The AHA recommends that men limit their alcohol intake to two drinks per week and women to one.
Limiting the intake of saturated fats is an excellent way to reduce blood pressure and lower your risk of having high blood pressure.
This means that for most people, at most 5-6 % of their daily calories should be saturated fats. These can be found in sweets and baked products.
Examples of foods that contain saturated fats include
- Desserts such as Chocolate, Toffee, Cakes, Puddings, Biscuits, Pastries, and Pies
- Processed meats such as sausages, bacon, and kebabs
- Cooking fats such as butter or lard (ghee), dripping, Margarine and suet
- Oils, including Coconut oil, cream, and palm oils
- Full-fat dairy products such as cream, Milk Yogurt, creme Fraiche, and Cheese
- High sodium levels can give packaged foods, including meat and vegetable meals, many flavors.
- Avoid these foods if possible, or read nutrition labels to choose products with low sodium content.
