What Foods to Avoid With High Blood Pressure

12 Foods to Avoid With Loftier Blood Pressure

If you struggle with loftier blood force per unit area, you know the abiding battle to watch your nutrition in order to amend your health. "The foods y'all eat—and don't swallow—very much cistron into your blood pressure," says Kathy McManus, R.D., director of the section of nutrition at Brigham and Women's Hospital in Boston. For instance, high sodium foods disrupt the residuum of water in your body, which strains your claret vessels and causes claret pressure to rise. Looking for more tips on what to steer clear of? First here.

Chicken

Nosotros know, what could possibly be wrong with this staple of family dinners and lunchtime sandwiches beyond America? But craven, even before you put anything on it, is often injected with saltwater solutions during processing, making it a hidden source of sodium. In fact, chicken sits eighth on the CDC'southward list of peak ten sources of sodium. Ane 4 oz boneless, skinless chicken breast can incorporate anywhere from 40 mg to 330 mg of sodium. Check the characterization: The sodium content should exist 70 mg a serving or less.

Bacon and Cafeteria Meat

Roast beef, ham, bacon—it doesn't really matter which cafeteria counter item y'all cull, they're all loaded with sodium. "Even the 'low salt' ones are pretty high in sodium," says McManus. Just vi thin slices of cafeteria meat tin can contain half of your recommended daily sodium intake, according to the American Heart Association (AHA), which uses 1,500 mg as the platonic daily amount (lower than other guidelines suggesting ii,300 mg). When you consider two lowly strips of bacon weighs in at 330 mg of sodium, you lot can run across the trouble.

Sandwiches

That'southward a pretty broad category, for certain. But the truth is, the majority of archetype sandwich components are not friendly to your claret force per unit area. "For instance, an boilerplate turkey sandwich on whole-wheat bread with mayo, a pickle, and a piece of cheddar comes out to about 1,315 mg of sodium," notes Desiree Nielsen, R.D., author of Eat More Plants Cookbook. The skillful news: You don't have to swear off sammies for good, but make them yourself and load them with fresh veggies (agree the mayo!).

Bread

True fact: Yeast breads (including rolls, bagels, flour tortillas and wraps) rank first as the food particular that contributes the most sodium to American diets, according to the AHA. For some perspective, just 1 slice of Whole Foods' Organic 100% Whole Wheat Sandwich Bread contains the sodium equivalent of 22 white potato chips. When shopping, await for loaves with 5% daily value (DV) or less for sodium. (A DV of 20% or more than is high.)

Canned Soup

Thanks to modern techniques, we no longer need salt to preserve canned goods. "Simply since food can lose its flavor when it's cooked to sterilization and stored in a tin can, information technology'due south mutual for manufacturers to notwithstanding add a lot of salt," says Nielsen. Canned soups incorporate anywhere from 100 mg to 940 mg of sodium per cup. Await for ones labeled unsalted, sodium-gratis or depression sodium. (Low sodium means 140 mg of sodium or less per serving.) "And if it's a broth-based soup, you can too dilute it with a depression-sodium broth," says McManus.

Booze

Consuming seven to 13 alcoholic beverages a week tin can substantially raise your risk of high blood force per unit area, according to contempo research. "It'south idea that booze in this amount may stimulate the sympathetic nervous system, which ups cortisol levels and creates an imbalance in the vascular inflammatory system," says Kimberly Parks, D.O., an integrative cardiologist and banana professor of medicine at Harvard Medical Schoolhouse in Boston.

Sugar-Sweetened Beverages

It's no shock that soda's full of empty calories, but it is surprising how petty it takes to touch claret pressure. A written report in The American Journal of Clinical Diet found that simply ane sugar-sweetened drinkable a day can bump your numbers higher. Combine that with another study in Nutrients that found reducing added sugar intake by only 2.3 teaspoons can lead to a drop hypertension readings and you accept a legit reason for steering clear of the sweet stuff. (PS: A 12-ounce tin of cola contains more than 4 times that amount of saccharide.)

Restaurant Meals

Await, no ane's telling you lot to skip your anniversary dinner or vacation political party. Just yous're better off saving eating out for special occasions, since 71% of people'due south sodium intake comes from foods eating outside of the home, according to a report in Circulation. Some other report found that fast-food eaters consume six times more sodium than they think. If y'all're eating out, follow these tips: Guild the lunch portion; don't order items that are pickled, cured, or smoked; skip the soy sauce; and ask for dressing on the side.

Frozen Dinners

So nice to estrus and eat on your sofa, just y'all know what? These dishes are commonly salt bombs. "Frozen dinners and pizzas are very high in sodium," says McManus. "Even if you lot're ownership a low-calorie frozen meal from a 'good for you' brand, often when they reduce the fat content, they also dump in sodium to add season." Before you buy, check the characterization. If the sodium content of the entree is 600 mg or less, information technology's OK every bit a one time-in-a-while meal.

Sauces and Condiments

"My patients volition often say that because they don't use salt, they must not be getting much sodium—they don't realize that sodium hides out in the condiments," says Parks. Packaged sauces and dressings are also oftentimes loftier in saturated fat and added sugar. When possible, DIY is e'er healthier for condiments. And watch your serving size: Use a tablespoon or less per serving, and opt for low-sodium and no-added-sugar versions. Even meliorate, swap hot sauce for red pepper flakes and mayo for hummus or avocado.

Pizza

Simply one slice of cheese and pepperoni pizza tin contain more than than half of your daily recommended dietary sodium. Heck, fifty-fifty if you go for the veggie version, you're nevertheless knocking your blood force per unit area. For case, one slice of Domino's Deep-Dish Veggie Pizza contains 616 mg of sodium, while a piece of Pizza Hut Veggie Lovers Pan Pizza clocks 512 mg. (And too: Who eats just one piece?)

Salty Snacks

Information technology's a big "no duh" that snack foods similar chips, popcorn, pretzels, snack mixes, and crackers are high in sodium. But what you might non know is that fries or crackers labeled "reduced sodium" aren't necessarily low in sodium. Information technology simply means that the bag or box in your easily has at least 25% less sodium than the original variety. Better to opt for "depression sodium" snacks that offer 140 mg of sodium or less per serving.

Sodium and Chicken (1): Centers for Disease Control and Prevention. (2017). "Height 10 Sources of Sodium." cdc.gov/salt/sources.htm
Sodium and Chicken (2): Centers for Disease Command and Prevention. (2017). "Get the Facts: Sources of Sodium in Your Diet." cdc.gov/salt/pdfs/Sources-of-Sodium.pdf
Cafeteria Meat and Sodium: American Heart Association. (2018). "The Salty Six Infographic." heart.org/en/healthy-living/salubrious-eating/consume-smart/sodium/salty-six-infographic
Sodium and Salary: U.S. Department of Agronomics. (2019). "Bacon." fdc.nal.usda.gov/fdc-app.html#/nutrient-details/511244/nutrients
What'southward Considered "Low Sodium": U.S. Nutrient and Drug Association. (2018). "Use the Nutrition Facts Label to Reduce Your Intake of Sodium in Your Diet." fda.gov/food/diet-education-resources-materials/use-diet-facts-label-reduce-your-intake-sodium-your-diet
Sodium and Breadstuff: Center for Science in the Public Involvement. (2017). "Sodium Levels Vary Widely in Breadstuff." cspinet.org/news/sodium-levels-vary-widely-staff of life-20170516
Alcohol and BP: Journal of the American College of Cardiology. (2019). "Moderate Alcohol Consumption Linked with High Blood Pressure." onlinejacc.org/content/73/9_Supplement_2/12
Soda and Claret Pressure: American Journal of Clinical Nutrition. (2015). "Sugar-Sweetened Beverage Consumption and Incident Hypertension: A Systematic Review and Meta-Analysis of Prospective Cohorts." academic.oup.com/ajcn/article/102/4/914/4564590
Reducing Added Sugar: Nutrients. (2019). "Added Sugar Intake is Associated with Claret Pressure in Older Females." mdpi.com/2072-6643/xi/nine/2060/htm
Restaurant and Sodium: Circulation. (2017). "Sources of Sodium in Usa Adults From iii Geographic Regions." ahajournals.org/doi/full/x.1161/circulationaha.116.024446
Fast Food and Sodium: Appetite. (2017). "Consumer Underestimation of Sodium in Fast Nutrient Eating place Meals." sciencedirect.com/science/article/abs/pii/S0195666317302659
Sodium in Frozen Meals: Cleveland Dispensary. (2019). "Sodium-Controlled Diet." https://my.clevelandclinic.org/health/articles/15426-sodium-controlled-diet
Condiments: American Heart Association. (2018). "Healthier Condiments." centre.org/en/healthy-living/healthy-eating/cooking-skills/cooking/healthier-condiments

Meet Our Author

Holly Pevzner

Holly Pevzner specializes in creating wellness, nutrition, parenting and pregnancy content for a variety of publications, such as EatingWell, Family Circle, Parents, and Real Simple. Before condign a total-fourth dimension writer, Holly held senior staff positions at Prevention, Fettle, and Self magazines, roofing medical health and psychology. She was too a contributing editor at Scholastic Parent & Child magazine. She resides with her family in Brooklyn, New York.

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