High Blood Pressure, described by some medical experts as “the silent killer,” can lead to serious health risks and even death. While doctor may be the first one to spot it, it’s up to the sufferer to stay on top of keeping his blood pressure where it needs to be. Individual is his own best wellness advocate, and so knowing what’s helping, and harming his overall health is key. If his doctor has determined that he has high blood pressure, here are 22 foods he should limit, or avoid.
Sodium and salt
If you have high blood pressure, you need to be particularly mindful of how much sodium you consume on a daily basis. Why? It has been established that water is pulled into the blood vessels when you have excess sodium in your system, increasing the amount of blood and, ultimately, causing your blood pressure to increase. The same story adds about 77% of sodium consumed comes from packaged, prepared, and restaurant food.
What’s even more frightening is another 12% comes from foods that naturally contain sodium, which still doesn’t account for your salt shaker. To help people limit their salt intake, a list of foods that add the most sodium to our diets has been identified, so you definitely want to limit them.
- Breads and rolls: One piece can contain 230 milligrams.
- Cold cuts and cured meats: Pre-packaged turkey can contain 1,050 milligrams of sodium per serving.
- Pizza: One slice can contain 760 milligrams.
- Poultry: Three ounces of frozen and breaded nuggets can contain 600 milligrams.
- Soup: One cup of canned chicken noodle soup can contain 940 milligrams.
- Sandwiches: All in, your sandwich can easily surpass 1,500 milligrams.
Saturated fats raise the cholesterol in your blood, which can increase yoru risk of heart disease and stroke. So, it’s important for those with high boold pressure to be aware of how much they’re eating. The AHA recommends getting no more than 6% of your daily calories from saturated fat. This means you’ll want to cut back on these six foods.
- Fatty beef
- Lard and cream
Sugar has long been known to contribute to obesity, high blood pressure, and high cholesterol. Interestingly, some researches show sugar can impact a person’s blood pressure directly, independent of weight gain. Consider this one more reason to pass on those office doughnuts. Here are five sweet treats you should limit.
- Sugar-sweetened beverages
- Grain-based desserts like cakes, cookies, and pies
- Fruit drinks
- Dairy desserts and milk products like ice cream and sweetened yogurt
More often than not, trans fat is found in processed foods, which is bad news for people who’ve been following a typical American diet their whole lives. Experts say:“tTrans fats raise your bad (LDL) cholesterol levels and lowers your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.” Clearly, everyone should limit this unhealthy fat.
Because some processed foods can be sneaky about how they label their trans fat, it’s important to have a discerning eye. Reader’s Digest says you should be wary of these five foods.
- Nondairy coffee creamer
- Peanut butter
- Frozen pizza
High blood pressure is certainly nothing to mess around with, which is why a heart-healthy diet is a key factor in maintaining your overall health and well-being. Skip this stuff and go for more nutritious foods instead. [myad]