12 worst food for high blood pressure

The worst food for high blood pressure are generally not the meals you eat at home. Prepacked foods and food for restaurants are rich in sodium and saturated fats, which can cause high blood pressure when consumed regularly.

Jump at the main dishes to remember.

1. Crustry

Portion: 1 ounce (22 shavings) of savory crisps
Sodium: 527 milligrams (MG)
Saturated fat: 3.4 grams (g)

Crystilles have high levels of salt and saturated fat, which can increase your blood pressure.

Sodium (which represents around 40% of table salt) can increase blood pressure in several ways. One way is to cause water retention. As the body pulls more water in the blood circulation, the pressure in the blood vessels increases.

Americans consume an average of 3,500 mg of sodium per day, 1,200 mg more than the recommended limit of 2,300 mg and 2,000 mg more than the ideal limit of 1,500 mg. Most excesses of sodium (70%) in the diet of people come from prepackaged dishes or restaurants, no meals seasoned with salt at home.

Avoiding crust and other savory and packaged foods is a way to manage blood pressure.

Healthy swaps:: Roasted air popcorn or chickpea

2. Transformed meats

Portion: A slice of cold meats
Sodium: 249 mg
Saturated fat: 1 g

Transformed meats such as bacon, cold meats and sausages are important sources of sodium. Avoiding transformed and prepackaged meats can reduce your daily salt intake and positively affect your blood pressure.

Healthy swaps:: Lean, non -salty and roasted meats, fresh or frozen fish, or tofu

3. Constiest

Portion: A launch of pickle from Aneth
Sodium: 326 mg
Saturated fat: 0 g

Eating pickles is associated with high blood pressure.

The pickles purchased in store contain high levels of sodium, which can increase blood pressure. Before buying, check the nutrition label to determine the amount of sodium that a portion of pickles contributes to the recommended daily quantity of 2,300 mg.

Healthy swaps:: Fresh cucumbers in slices or chestnuts of salt without salt with vinegar

4. Olives

Portion: A green olive
Sodium: 62 mg
Saturated fat: 0 g

Fresh olives are not bad for your blood pressure. In fact, olive oil can lower blood pressure.

But like pickles, olives are soaked in a brine of vinegar and salt, so that people suffering from high blood pressure should avoid the olives acquired because of their high sodium content.

Healthy swaps:: Olives, berries or non -salty almonds

5. Canned soup

Portion: 1 cup of canned chicken noodles
Sodium: 798 mg
Saturated fat: 3 g

Canned soup is another source of sodium hidden in the diet of many people.

Like other processed foods, canned soup may not always have a salty taste despite a high sodium content. Check the nutrition label before buying.

If you buy canned soup, look for low sodium options with less than 140 mg of sodium per portion.

Healthy swap:: Homemade salt soup

6. French fries

Portion: A small order of fast food fries
Sodium: 134 mg
Saturated fat: 2 g

If you are concerned about your blood pressure, avoid fries (and other fried foods). They contain high levels of salt and fat, which can have a negative impact on your blood pressure.

Saturated fats can increase cholesterol, a fatty waxy substance in the blood which can possibly reduce blood vessels and cause high blood pressure.

Healthy swaps:: Uncommon and fried potatoes in the air, sweet potatoes, carrots or zucchini

7. Butter

Portion: 1 tablespoon of salted butter
Sodium: 91 g
Saturated fat: 7.3 g

Another food to be avoided if you are trying to reduce your blood pressure. Butter has a high content in saturated fat. A tablespoon of salted butter has 11.5 grams of fat, 7.3 of which are saturated or “unhealthy” fats.

The American Heart Foundation recommends limiting saturated fats to less than 6% of your daily calorie intake, or around 120 calories on a diet of 2000 calories. Since there are 9 calories per gram of fat, this amounts to about 13 grams per day.

Healthy swaps: Margarine or olive oil with low salt

8. Red meat

Portion: A unique fast food hamburger
Sodium: 469 mg
Saturated fat: 3 g

The diets rich in red meat are associated with high blood pressure and poor blood pressure control. Beef, lamb and pork all contain high levels of saturated fat and should be avoided in large quantities if you have high blood pressure.

Healthy swaps: Skinless fish or chicken

9. Coconut oil

Portion: 1 tablespoon of coconut oil
Sodium: 0 mg
Saturated fat: 11 g

Coconut oil has among the highest levels of fats saturated with any oil and should be avoided if you have high blood pressure or high cholesterol. Palm oil, palm kernel oil and beef tif also have large amounts of saturated fats and should be avoided.

Healthy swaps: Olive oil or seaweed oil

10.

Portion: Half a cup of vanilla ice cream
Sugar: 14 g
Saturated fat: 4.5 g

The ice cream is rich in sugar and saturated fats. Sugar can increase blood pressure through chemical processes that lower nitric oxide (a gas that relaxes blood vessels and promotes blood circulation), contributing to an increase in blood pressure.

Healthy swaps:: Greek iced yogurt or non -fatty Greek yogurt with fruits

11. Soda

Portion: Cola 12-Once
Sugar: 37 g
Sodium: 11 mg

Similar to ice cream and other candies, soda is bad for your blood pressure due to its high levels of sugar, which can increase it directly and indirectly (by weight gain). Many sodas also contain caffeine, which increases blood pressure when consumed regularly.

Healthy swaps: Water, frothy water, kombucha, coconut water or plant -based tea

12. Alcohol

Portion: 12 ounces of beer
Sodium: 14 mg
Saturated fat: 0 g

Drinking alcohol regularly can increase your blood pressure, although researchers are not sure of the exact mechanisms behind this relationship. The healthiest level of alcohol consumption is not at all, but if you drink, aim to limit yourself to no more than two alcoholic drinks per day for men or one per day for women.

Healthy swaps: Sparkling water, votes, non -alcoholic beer or kombucha

Take away

• Most excess sodium come from prepackaged dishes and restaurants, not from salt added to food at home.
• Reducing sodium and saturated fat can help support heart health and lower blood pressure.
• Limit or avoid sugar, alcohol and caffeine can also help reduce and prevent high blood pressure.