Avoid these 50 foods if you have high blood pressure to prevent potential complications:
High blood pressure, a common health issue, affects approximately 50% of adults in the United States. To help manage and prevent hypertension, it's crucial to make dietary adjustments.
Avoiding foods and drinks high in sodium, saturated fats, added sugars, alcohol, and caffeine is essential. This means limiting processed foods, salty seasonings, MSG, broth soups, bakery items, fried foods, red and fatty meats, sugary drinks, energy drinks, and alcohol. These items can raise blood pressure by increasing sodium levels, promoting weight gain, or causing vascular constriction [1][2][3][4][5].
Instead, incorporate a balanced diet that includes fresh fruits and vegetables, especially potassium- and magnesium-rich options like bananas, berries, leafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts), and bell peppers [1][3][5]. Whole grains such as brown rice and oatmeal [3] should also be included, along with lean protein sources like skinless poultry, low-fat dairy (including skim/low-fat milk and Greek yogurt), fish such as salmon, legumes, and nuts (in moderation) [1][3]. Healthy fats from oils high in unsaturated fats—olive, peanut, sunflower, or rice bran oils—should be preferred, while avoiding saturated fats and coconut milk [1].
It's also important to limit sodium intake to under 2,400 mg per day, preferably closer to 1,500 mg if possible [1][5]. Replace sugary snacks with healthier alternatives like fruit, Greek yogurt, nut butters, or nuts [2].
Additionally, avoid cooking methods involving frying; prefer steaming, boiling, or baking to reduce fat intake [1]. Incorporating regular physical activity and stress management alongside this diet supports blood pressure control [3].
These dietary adjustments align with guidelines such as the DASH diet, which emphasizes nutrient-rich, minimally processed foods to help lower hypertension risk and improve heart health [3][5].
Examples of foods that can help lower blood pressure include whole grains, fruits and vegetables such as leafy greens, avocados, berries, and citrus fruits, lean meats, and other protein sources like lentils, nuts, quinoa, and tofu. A sample daily meal plan includes 5-6 servings of grains, 4-5 servings of vegetables, 5-6 servings of fruits, 2-3 servings of fat-free or low-fat milk products, 3-4 servings of lean meats, poultry, and fish, 1 serving of nuts, seeds, and legumes per week, 3 servings of fats and oils, and 3 or less servings of sweets and added sugars per week [5].
People with a history of high blood pressure may benefit from contacting a doctor to discuss decreasing or eliminating their caffeine intake, especially if they consume two or more cups of caffeinated coffee per day, as this may increase the risk of severe complications in people with hypertension [5]. Examples of condiments that may contain large amounts of salt or sugar include ketchup, hot sauce, soy sauce, and salad dressings. Checking labels on condiments is important, as some products can contain large amounts of sugar or sodium [5].
High blood pressure is a medical emergency if the systolic blood pressure is above 180 or the diastolic blood pressure is above 120. Hypertension increases the risk of heart disease and stroke. Lifestyle changes such as quitting smoking, making efforts to reach or maintain a moderate weight, finding healthy ways to manage stress, getting enough exercise, and asking a doctor whether blood pressure medication may be beneficial can help lower blood pressure and improve heart health [5].
Eating a varied diet full of nutrient-dense foods can help lower and manage blood pressure. Replacing processed foods with heart-healthy alternatives can help manage blood pressure. However, it's essential to consult a doctor if you believe you have high blood pressure, if your blood pressure remains high despite lifestyle and dietary changes, if your blood pressure continues to rise, or if you experience side effects from blood pressure medication [5].
Sources: [1] American Heart Association. (2020). Diet and lifestyle recommendations to lower blood pressure. Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure/lifestyle-changes/diet-and-lifestyle-recommendations-to-lower-blood-pressure [2] Mayo Clinic. (2021). High blood pressure: Lifestyle changes to lower your risk. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20048389 [3] National Heart, Lung, and Blood Institute. (2021). The DASH eating plan. Retrieved from https://www.nhlbi.nih.gov/health-topics/dash-eating-plan [4] Centers for Disease Control and Prevention. (2021). High blood pressure. Retrieved from https://www.cdc.gov/bloodpressure/index.htm [5] American College of Cardiology. (2021). High blood pressure: Prevention and treatment. Retrieved from https://www.acc.org/healthy-living/healthy-lifestyle/healthy-lifestyle-facts-and-tips/high-blood-pressure-prevention-and-treatment#:~:text=Eating%20a%20heart%2Dhealthy%20diet,and%20manage%20blood%20pressure.
- High blood pressure, a common chronic medical condition, affects approximately half of adults in the United States.
- To manage and prevent hypertension, it's crucial to make dietary adjustments that limit sodium, saturated fats, added sugars, alcohol, and caffeine.
- Processed foods, salty seasonings, MSG, broth soups, bakery items, fried foods, red and fatty meats, sugary drinks, energy drinks, and alcohol should be avoided.
- Instead, incorporate a balanced diet rich in fresh fruits, vegetables, lean protein sources, whole grains, and healthy fats to support heart health.
- Potassium- and magnesium-rich options like bananas, berries, leafy greens, cruciferous vegetables, bell peppers, lean poultry, fish, low-fat dairy, legumes, and nuts can be beneficial.
- Healthy fats from oils high in unsaturated fats should be preferred, while avoiding saturated fats and coconut milk.
- Limiting sodium intake to under 2,400 mg per day is essential, with an ideal limit of 1,500 mg.
- Regular physical activity and stress management, along with this diet, support blood pressure control.
- This dietary approach aligns with guidelines such as the DASH diet, which aims to lower hypertension risk and improve cardiovascular health.
- People with a history of high blood pressure may benefit from consulting a doctor to discuss caffeine intake, sodium-rich condiments, and potential blood pressure medication.
