Many people have asked us about prohibited foods for high blood pressure or hypertension. In order to be able to detail each one of them, it is important to first analyze hypertension in a general way.
Hypertension increases the risk of heart disease and stroke, both leading causes of death in the United States and in many industrialized countries.
According to the Centers for Disease Control and Prevention (CDC), approximately 75 million American adults are diagnosed with hypertension, which translates to 32 percent or 1 in 3 adults.
In addition, 1 in 3 adults has prehypertension, a condition in which blood pressure numbers are higher than normal but not high enough to receive a diagnosis of hypertension.
Approximately half of the people living with high blood pressure do not have the condition under control or simply do not know they have it. Break the statistics and avoid eating these foods that raise blood pressure!
Foods that raise blood pressure
As a general rule, sodium intake is recommended at less than 2,300 milligrams per day. On the Nutrition Facts label, note the percent daily value (% DV): 5% DV or less sodium per serving is low, while 20% DV is considered high. Limit the salt shaker and these high-sodium foods that raise blood pressure:
1. Canned beans. Canned beans can be loaded with sodium for storage purposes. If you buy canned beans, rinsing the beans with a sieve and water can help remove most of the salt.
2. Prepared soups. Despite the promotion of nutritious vegetables, soups can be loaded with salt and sodium. And unlike canned beans, soups cannot be rinsed to reduce salt content. When choosing soups, try to find “low sodium” or “reduced salt” products or take advantage of the Nutrition Facts label.
3. Canned or bottled tomato products. Tomato sauces, pasta, and ketchups are often loaded with salt. Create your own products with fresh or rinsed canned tomatoes to control ingredients and salt. It’s best to use natural tomatoes.
4. Prepackaged meats, which include breakfast sausages and hot dogs, tend to be loaded with sodium. Despite the mistaken belief that cold meats, such as turkey, can be a source of lean protein, added salt is common. Avoid hidden sodium by buying directly from the butcher instead of in the refrigerated section of the grocer.
5. Frozen foods. Meals found in the freezer section (pizzas, chicken strips, and individual frozen dishes) are not only loaded with unwanted ingredients, they are also full of sodium. Even advertised “healthy” foods tend to contain large amounts of sodium.
Sugar Sugar is found in a wide variety of foods, either naturally or artificially. It is imperative to reduce products loaded with added sugars, as they basically offer only calories and contribute to weight gain: overweight and obese people are at greater risk of developing high blood pressure.
The American Heart Association (AHA) recommends a maximum intake of added sugar of 37.5 grams (or 9 teaspoons) for men and 25 grams (6 teaspoons) per day. Aggregate sugars are commonly found in:
6. Sweets. Industrially manufactured sweets basically offer nothing but calories and sugar, while increasing sugar levels. Skip the sugary candy and candy bars and opt for naturally sweetened fruits, rich in fiber and potassium, an essential nutrient that has been shown to play a preventive role in high blood pressure.
7. Soft drinks. Soft drinks provide nothing but sugar and calories in the same way as candy. A can (or 12 fluid ounces) of soda usually contains more than 9 teaspoons of sugar, or 39 grams in total, that’s the recommended daily amount for men and two-thirds for women!