A Guide to Lowering Your Blood Pressure and Improving Your Health 🩺
Hypertension, or high blood pressure, is commonly known as the silent killer. This is because there are often no symptoms associated with it. But if left untreated, its effects can be catastrophic. Medications are often what people turn to in the hope of avoiding a fatal outcome.
But what if the foods you’re eating could be causing elevated blood pressure?
In this post, we’ll unveil some of the worst foods for high blood pressure, and you’ll also discover why the packaging of your foods and drinks could be causing it to rise. We’ll also give you healthy alternatives so you’re empowered to make a change for a healthier life.
8. Vegetable Oils
These oils were once touted as heart-healthy. However, evidence is emerging to suggest that this isn’t the case. The issue is that these oils are prone to becoming rancid because they’re exposed to light, oxygen, and heat during manufacturing, which causes them to become oxidized.
In particular, it’s the polyunsaturated fats, or puffs for short, that get damaged by oxidation. This causes these fats to no longer function in your body as they’re meant to.
Understanding this dysfunction is crucial; our cells need these fats to work efficiently. A certain type of puff called omega-3 fatty acids is especially important as it has vital functions. One critical thing they do is help maintain flexible arteries.
Having flexible arteries means they can contract and dilate with ease. When they’re unable to do this, it can lead to a rise in blood pressure.
A study on rats conducted in Kuala Lumpur, Malaysia, found that when these oils were heated and then ingested, the rats had an increase in their blood pressure compared to those fed fresh vegetable oils.
Another form of vegetable oil called trans fats, or hydrogenated fats, has also been found to increase blood pressure. These oils are often found in snack bars, cookies, and margarine.
TIP! 👍
Avoiding store-bought versions of these snack foods will help you avoid some trans fats. And switching to extra virgin olive oil and real butter instead of rancid oils will ensure you’re giving your body healthy forms of omega fats.
7. Alcohol
Although some people argue that alcohol helps relax, the findings on alcohol intake and hypertension are not so favorable.
In middle-aged and older adults, binge drinking is associated with an increased risk of heart attacks, strokes, and hypertension—all things we certainly want to avoid.
Furthermore, a 2006 review stated that the increase in blood pressure is approximately 1mmhg mercury for every 10 grams of alcohol consumed. This is concerning for anyone with even slightly raised blood pressure. But the good news is that this increase was largely reversible after two to four weeks of abstinence from alcohol.
If you’re worried about your blood pressure, staying away from alcohol for a few weeks may lead to a considerable reduction in your readings. However, if you still want to enjoy some alcohol, switch to a glass of red wine a few times a week with a meal and enjoy its cardioprotective capabilities.
Next on our list is an ingredient in many different foods, from sauces to muesli bars, dried fruits, and breakfast cereals. The list could go on and on, and so could the list of ill effects on your health. Have you guessed it yet?
6. Refined or added sugars
I know sugar gets a bad rap nowadays, and that’s not without good reason, as excess sugar consumption is linked with obesity, diabetes, and inflammatory conditions. All of these are huge risk factors for heart disease.
What makes it worse is that sugar is hidden in so many foods, and when it comes to hypertension, sugar has been shown to increase systolic blood pressure, the top number on a blood pressure reading. This is especially true of sugars that are high in fructose, specifically high-fructose corn syrup.
So how can we avoid it? ☝️
Firstly, switching out sugar-laden treats such as cookies, ice cream, and cakes is a great place to start. Instead, if you’re craving something sweet, opt for a piece of fruit or a few nuts, such as almonds or walnuts.
Also, check the food labels of breads, crackers, cereals, et cetera, and see how many grams of sugar they contain per 100 grams.
TIP! 👍
You should aim to avoid anything that has more than 10% sugar content. However, one of the biggest contributors to added sugar is next on our list.
5. Soft drinks
I know cracking open a can of excellent, fizzy sweetness can be what you feel like on a hot summer’s day. But did you know that one can of soda contains nine teaspoons of sugar? That’s a whole day’s recommended intake of sugar in one fell swoop or gulp, whatever the case may be.
As we’ve just learned, added sugar, especially sugars high in fructose, can negatively impact blood pressure. Alarmingly, most soft drinks are sweetened with high fructose corn syrup, so the effect of the sugar may be more pronounced. Not to mention that when drinking soft drinks, no fiber or protein will slow down the impact of the sugar.
A 2016 study on fifth graders concluded that consumption of soft drinks was related to increased blood pressure, thus suggesting that it doesn’t just affect adults. However, the sugar content isn’t the only concern with soft drinks.
The fact that these drinks are often packaged in plastic bottles or aluminum cans is also problematic. This is due to the bisphenol A, or BPA, typically found in these containers. BPA exposure has already been linked to an increased risk of heart disease.
A Korean study found that when participants drank from a can or plastic bottle, their blood pressure shot up, as well as their urine levels of BPA. But if they drank the same drink from a glass container, their blood pressure didn’t rise, nor did the levels of BPA in their urine.
TIP! 👍
Rather than drinking soft drinks, opt for fizzy water and add a twist of lemon or even some frozen berries. If possible, avoid drinking from plastic bottles or cans to eliminate exposure to BPA.
The risk associated with products with BPA leads us to the fourth-worst food for high blood pressure.
4. Canned foods
Eating canned foods can certainly feel like it makes your life easier and saves you hours of slaving away over a hot stove. But what if the time it saves you may be adding up to your health bill?
Canned foods not only have the issue of BPA leaching into them but are also extremely high in salt. You’re undoubtedly aware that salt (sodium chloride) can be dangerous for hypertension.
It’s estimated that 60% of people with raised blood pressure see further elevation when they increase their sodium consumption. This is called being salt sensitive.
Canned foods, specifically soups, have some of the highest sodium levels of all packaged foods. For example, one single-cup serving of chicken noodle soup contains 76% of the recommended daily sodium intake.
To avoid rising blood pressure, many people see a huge benefit from reducing their intake of table salt. This is why we advise avoiding canned products unless they’re low-salt and have BPA-free packaging.
Could your salad be causing elevated blood pressure? Digging into a bowl of salad may seem like a healthier option, right? But could your salad be leading you down the garden path?
While the vegetables might be supporting your health, it’s what you put on the salad may be a concoction of blood pressure enemies.
3. Salad dressing
If you smother your leafy greens with store-bought dressings, you could produce rancid vegetable oils, sugars, and salts. As we’ve learned, these ingredients are not your friends if you want to prevent hypertension.
So, what are your options to add some flavor to your salads?
Why not try dressing with half and half extra virgin olive oil and apple cider vinegar? Or add some herbs and crushed garlic for an extra kick for a heart-healthy dressing.
2. Monosodium glutamate (or MSG for short)
photo credit: http://www.useyourbrainforscience.com/chemicals-in-our-society-monosodium-glutamate-msg/
MSG is a form of sodium responsible for many packaged foods’ flavors. But some people believe there are harmful health effects associated with it. Studies suggest MSG can cause blood pressure to rise.
For example, in China, researchers collected data from 1227 participants. They assessed their intake of MSG and their blood pressure in 2002, and then five years later, they concluded that intake of MSG was associated with higher blood pressure levels, especially in women.
To avoid MSG, it’s important to note that it can also be listed on food labels as glutamic acid (E620), monosodium glutamate (E621), monopotassium glutamate (E622), calcium glutamate (E623), monoammonium glutamate (E624), magnesium glutamate (E625), or natrium glutamate. So be sure to pay attention to your food labels.
Many takeout foods, particularly Chinese, can have high levels of MSG. So stay away from processed and takeaway foods and enjoy some home-cooked meals. Use herbs and spices as flavoring instead.
1. Cured meats
Right now, you may be reminiscing about many an indulgent breakfast of bacon and eggs and chowing down on hot dogs at a baseball game. These foods may hit the spot when it comes to satisfying your taste buds, but when it comes to blood pressure, they could be sending it way off the mark.
Not only are these meats high in salt, but they often contain MSG. The sodium content of one hot dog is approximately 20% of the recommended daily intake, and that’s without the sauce or the bread included. Aside from these problematic additions to the meat, they also contain a type of salt called sodium nitrate, which is used to cure and preserve cold meats.
The issue with this ingredient is highlighted in research conducted by scientists in New York, who stated that the preservative nitrate could lead to stiff arteries, which lead to higher blood pressure levels as the blood vessels struggle to contract and dilate efficiently, causing the heart to work harder.
These scientists performed a cross-sectional analysis of the third National Health and Nutrition Examination Survey. They concluded there was an interaction between cured meat consumption and hypertension.
However, this doesn’t mean that meat is off the menu. Instead, opt for nitrate-free bacon that is low in sodium and try making your sausages.
–
In conclusion, healthy food choices are a matter of physical health and mental and emotional well-being. By choosing nutritious foods, we can fuel our bodies with the energy and nutrients they need to function at their best.
We hope this article has given you some valuable insights into making healthier choices regarding food.
Did any of the foods on our list surprise you? We would love to hear your thoughts and experiences in the comments.
Thank you for taking the time to read our article, and here’s to a healthier you!
Key Takeaways!
– High blood pressure is commonly known as the silent killer. If left untreated, its effects can be catastrophic.
– Vegetable oils were once touted as heart-healthy. But evidence is emerging to suggest that this isn’t the case. Another form of vegetable oil called trans fats has also been found to increase blood pressure. Keeping away from alcohol for a few weeks may lead to a considerable reduction in your readings.
– Sugar has been shown to increase systolic blood pressure, the top number on a blood pressure reading. This is especially true of sugars that are high in fructose, specifically high fructose corn syrup. Avoid drinking from plastic bottles or cans to eliminate exposure to BPA.
– Canned foods not only have the issue of BPA leaching into them but are extremely high in salt. Studies suggest MSG can cause blood pressure to rise. Stay away from processed and takeaway foods and enjoy some home-cooked meals.
– Cured meats often contain MSG and sodium nitrate. The preservative nitrate could lead to stiff arteries. Stiff arteries leads to higher blood pressure levels. Instead, opt for nitrate free bacon that is low in sodium and try making your own sausages.
