If you have hypertension, you
already know how important it is to steer clear of foods that are harmful to
your cardiovascular health. In the following article, we present 20 of the most
illicit dishes for heart-conscious eaters.
Of course, this list is not
exhaustive. If you have any questions about your diet or health, don’t hesitate
to speak to your doctor, pharmacist, or nutritionist.
Deli meat
Deli meat may be a practical
lunch ingredient, but its high salt content (two slices of regular ham contain
730 mg of sodium) is bad news for your blood pressure.
Did you know that sodium intake
is directly related to high blood pressure? According to the World Health
Organization (WHO), too much sodium in your diet can lead to elevated blood
pressure and increase your risk of heart disease and stroke.
The best way to decrease your
blood pressure is to eat less salty foods.
Pickles
Pickles are a tasty addition to
any cheese platter, burger, or roast chicken dinner. However, these salty
treats are off the menu if you have hypertension. As vegetables pickle, they
absorb large quantities of salt from their brine.
For a healthier alternative, try
fresh cucumbers or other raw veggies.
Canned soups
Many people love the convenience
of ready-to-eat soups. But if you’re watching your blood pressure, leave those
cans on the shelf! They contain a significant amount of sodium, which elevates
blood pressure. For example, just half a cup of canned chicken noodle soup
contains 890 mg of sodium.
Opt for low-sodium versions or,
better yet, make your own soup at home. Just remember to leave the salt shaker
in the pantry!
Store-bought pasta sauces
You might be surprised to learn
that supermarket pasta sauces are genuine salt bombs. Half of the sauce brands
tested by Consumer Reports had 400 mg of sodium or more per half-cup.
If you have hypertension, choose
low-sodium sauces or whip up your own salt-free version.
Cheeses
Many cheeses are off-limits for
hypertensive individuals due to their high level of sodium. Some blacklisted
varieties include American cheese, Parmesan, and blue cheese, which all contain
over 300 mg of sodium per ounce.
On the other hand, goat cheese,
mozzarella, and brick cheese are delicious low-salt alternatives.
Bacon
Fatty, salty, and high in
cholesterol, bacon is a definite no-no if you’re watching your blood pressure.
Even if you don’t have
hypertension, you should limit your bacon consumption. Why? Studies have
suggested that it can increase your risk of developing certain cancers.
Sugar-sweetened beverages
Not only do drinks with added
sugar contribute to weight gain, they also affect your blood pressure.
According to one study, individuals who drink significant quantities of
sugar-sweetened beverages are at higher risk of developing hypertension.
Whether you’re hypertensive or
not, water is still your best choice for staying hydrated!
Wine
Drinking a moderate amount of red
wine has long been linked to a lower risk of heart disease. However, if you’re
hypertensive, you should limit your wine consumption to one or two glasses a
day. Drinking too much alcohol (four glasses or more per day) can raise your
blood pressure.
Energy drinks
While energy drinks are extremely
popular among teens and young adults, the media has recently been exposing
their nefarious side effects. In addition to causing headaches, anxiety,
diarrhea, and dizziness, energy drinks have been shown to raise blood pressure.
These health risks have been linked, among others, to their high concentrations
of caffeine, which in some beverages even exceed the recommended daily dose.
Grapefruit
If you’re taking blood pressure
medication, your doctor probably told you to steer clear of grapefruit. This
tropical fruit interacts with several medications and can have harmful side
effects.
Most other citrus fruits have no
interactions with blood pressure medications. If you’re unsure about which to
include in your diet, speak with your doctor or pharmacist.
French fries
The next time you decide to dine
out, avoid the French fries. Instead, order a salad with a light drizzle of
vinaigrette or steam-cooked vegetables.
Restaurant fries tend to be
generously sprinkled with salt. High salt intake leads to fluid retention in
the body, which can increase your blood pressure.
Mashed potatoes
Love potatoes? Unfortunately,
mashed isn’t much healthier than fried. One study showed that a higher intake
of mashed potatoes or French fries was associated with an increased risk of
developing hypertension—especially among individuals who ate four or more servings
per week.
Coffee
Unless instructed otherwise by
their doctor, hypertensive individuals should closely monitor their coffee
intake.
One study found that coffee
increases the risk of heart attacks in adults aged 18 to 45 with mild
hypertension. Results showed that heavy coffee drinkers are up to four times
more likely to have a cardiovascular event than the average individual.
Pizza
If you have hypertension, you
should dump your pizza delivery menus in the recycling bin! Many pizza toppings
like tomato sauce, cheese, and pepperoni are rich in salt and saturated fat,
which can elevate your blood pressure.
Ketchup
Don’t be fooled by its sweet
taste! Ketchup is one of the saltiest condiments around. A single tablespoon
contains 190 mg of sodium. Imagine how much salt you consume when you drench
your fries in ketchup! Limit your intake and your blood pressure will thank
you.
Grilled meats
Are you a fan of grilled meats?
You may want to rethink your cooking habits! Results from one study
demonstrated that individuals who routinely eat grilled beef, chicken, or fish
are more likely to develop hypertension.
Researchers found that the
chemicals produced by cooking meats at high temperatures lead to an elevated
risk of developing high blood pressure.
Fried chicken
Fried foods are off the table if
you have blood pressure problems. In a recent study, researchers identified
fried foods as a main contributor to hypertension. The food’s high fat and
sodium content is especially harmful to cardiovascular health.
Sausages
If you have hypertension, make
sure to omit these salty and fatty meats from your grocery list. One study
revealed that a single sausage sandwich contains nearly two-thirds of the
recommended daily dose of sodium.
Mineral water
Hypertensive individuals should
avoid bottled mineral water, especially if it contains over 200 mg of sodium
per litre. Many brands have a high salt content, which can pose health risks.
To find out if this type of drink is safe for you, speak with your doctor.
Popcorn
While homemade popcorn is a fun,
heart-healthy snack, movie theatre popcorn is a whole other story. High in
calories and sodium, this buttery treat should be avoided at all costs if
you’re watching your blood pressure.
