Nearly a third of Americans have high blood pressure. Another third have prehypertension, a condition in which blood pressure is higher than normal but not quite high enough to be diagnosed as hypertension. If you have high blood pressure or prehypertension, studies have shown that you can lower your blood pressure by eating a healthy diet.
A healthy diet emphasizes:
– lean protein
– whole grains
– low-fat dairy
– fruits and vegetables
Unfortunately, many foods can prevent you from lowering your blood pressure. Keep reading to learn about 10 foods you should limit or avoid.
Salt and sodium are villains when it comes to living with high blood pressure and heart disease. The Dietary Guidelines for Americans suggest that people with hypertension or prehypertension limit their daily sodium intake to just 1,500 milligrams. Currently, the average American eats more than twice that amount, or about 3,400 milligrams a day.
More than 75 percent of the sodium you eat in a day comes from packaged foods, not what you add at the table with a saltshaker
Fast Food French Fries
A medium dish of French fries contains 19 grams of fat and 270 mg of sodium.
The America Heart Association diary Circulation conducted a study which discovered that sugar is the fundamental element of soda pops and natural product punch. Consuming them can expand circulatory strain levels. Moreover, diet soft drinks can also prompt hypertension due to its content of artificial sweeteners.
Canned Chicken Noodle Soup
Chicken noodle soup is often considered a comfort food, but it is not so comforting to know that there can be up to 880 mg of sodium in a one cup serving.
Donuts may be popular, but they sure aren’t very good for your health and body. Just one donut packs in 200 calories with 12 grams of fat.
According to various studies, moderate drinking can bring down pulse levels. However, there are other studies which showed that even little measure of liquor can prompt dangers. In addition, recent research conducted In South Korea discovered that liquor can altogether build the danger of mortality in grown-ups with hypertension. As you can see, people reduce their consumption of liquor to one beverage for ladies, and one to two beverages for men, day by day.
Greasy sustenance and red meat contain hydrogenated oils which can harm your heart and veins. In this way, you ought to confine the admission of fast food and nourishment with soaked or trans-fats.
Ramen noodles are popular among college students, but they are not a healthy meal. One package of Ramen noodles adds 14 grams of fat to your day AND 1580 MG of sodium! Interestingly, it is actually the flavor packet that contains most of that sodium. (To the right is a look at the dry noodles before adding hot water).
Margarine is not necessarily bad, you just have to make sure to pick the kind with no trans fats. Read the label closely. It is important for your health to avoid trans fats all together.
Another major reason for hypertension is successive utilization of bundled and prepared sustenance like bologna, wieners, bacon , frankfurter and other handled meat items. If you have problems with hypertension, or in order to reduce it, you should try to consume sans salt or low-salt meat such as chicken, turkey bosom or incline hamburger. If you are bacon-darling, ensure you devour it every now and then, not as often as possible.
You likely already know that excessive sugar intake has been linked to increased cases of weight gain and obesity. But did you know that high sugar intake is also linked to high blood pressure? Sugar, especially sugar-sweetened drinks, have contributed to an increase in obesity in people of all ages. High blood pressure is more common in people who are overweight or obese. Currently, the USDA does not have a recommended daily limit for sugars. But the American Heart Association recommends that women limit added sugar intake to 6 teaspoons (or 24 grams) per day, and that men keep themselves restricted to 9 teaspoons (or 36 grams) per day.