Top Foods to Avoid if You Have High Blood Pressure: If you or someone you love has high blood pressure, you already know how important it is to keep it under control. High blood pressure puts extra strain on your heart and blood vessels and increases your risk of heart attacks, strokes, or even kidney problems. The good news? One of the best ways to manage blood pressure is through your diet. Some foods can make your blood pressure worse without you even realising it.
Salt and salty foods
Salt is one of the biggest culprits when it comes to blood pressure. It causes the body to retain water, which puts extra pressure on your blood vessels. Common salted foods that you need to look out for are canned soups, packaged snacks, frozen meals, and instant noodles. Check the labels for low-sodium versions, and try using herbs and spices, like garlic, lemon, or pepper, instead of salt to flavour your meals.
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Processed meats
Processed meats, like bacon, sausages, and deli meats, are often packed with sodium to preserve their flavour and shelf life. Just a few slices of processed meat can contain significantly more sodium than your entire daily limit. You can choose fresh, unprocessed meat and try grilled chicken, tofu or lentils instead.
Canned and packaged soups
They might be convenient, but most canned soups are loaded with salt. Even the healthy or low-fat versions can be high in sodium. Make your soup at home using fresh ingredients. You can also use a low-sodium broth and add herbs for flavour.
Pickled foods and fermented snacks
While pickled vegetables can be delicious and even probiotic at times, they are often preserved in a very salty brine. Items like pickles and kimchi must be consumed in moderation.
Fast food
Fast food meals are typically full of salt, unhealthy fats and sugar. Burgers, fried chicken and even salads with dressings can sneak in way more sodium than expected. If you must eat out, check the nutrition information online, choose grilled items, skip the sauce, and decline adding cheese or bacon.
So what should you eat instead to manage blood pressure?
Don’t worry, we are not saying you cannot enjoy food anymore. There are various heart-healthy options that are beneficial for your blood pressure, such as fresh fruits, vegetables, and whole grains like oats, brown rice, and quinoa. You can also have low-fat dairy, nuts and seeds. All you need to do is read labels before buying anything.
Also Read | Cut the salt, not the flavour: 6 low-sodium foods for heart health
Managing high blood pressure is not just about cutting the salt; it’s all about building a healthier lifestyle. That means choosing fresh food, cooking more at home, and reading food labels carefully. It can be a big change at first, but small steps add up. Start with one or two swaps and build from there. Choose what suits your body!
