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Foods And Drinks To Avoid With High Blood Pressure
One heart-healthy eating plan is the DASH diet, which the AHA recommends to help manage blood pressure. DASH stands for "dietary approaches to stop hypertension" and was created in the 1990s.
The diet aims to include 4,700 milligrams (mg) of potassium daily while reducing sodium, which helps lower blood pressure. Studies indicate that the diet is effective, with a 2020 research review finding that it reduced blood pressure in people with hypertension as well as in those without the condition.
The DASH diet involves eating:
The number of servings of each food depends on your daily calorie requirements.
On the other hand, the plan limits:
It also sets a maximum intake of 2,300 mg of sodium per day.
Whether or not you follow a particular diet, certain foods and ingredients may raise your blood pressure or help keep it high. Limiting these foods may help manage your blood pressure.
Salt or sodiumSalt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood.
Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much. The AHA recommends getting no more than 2,300 mg of sodium — the equivalent of 1 teaspoon of salt — each day.
Most of the sodium in the American diet comes from packaged, processed food rather than what you add at the table. Sodium may be hidden in unexpected places.
The following foods, known as the "salty six," are major contributors to people's daily salt intake:
Processed deli and lunch meats are often packed with sodium. That's because manufacturers cure, season, and preserve these meats with salt.
According to the U.S. Department of Agriculture (USDA) database, just two slices of bologna contain 910 mg of sodium. One frankfurter, or hot dog, contains 567 mg.
Adding other high salt foods, such as bread, cheese, various condiments, and pickles, means that a sandwich can easily become very high in sodium.
Frozen pizzaThe combination of ingredients in frozen pizzas means they're high in sugar, saturated fat, and sodium. Frozen pizza can have especially high levels of sodium.
Cheese is often high in sodium. Just two slices of American cheese contain 512 mg of sodium. This is generally in combination with a salty or sugary pizza dough and crust, cured meats, and tomato sauce.
To maintain flavor in the pizza once it's been cooked, manufacturers often add a lot of salt.
One 12-inch pepperoni pizza, cooked from frozen, contains 3,140 mg of sodium, which is well above the daily limit of 2,300 mg.
As a substitute, try making pizza at home, using homemade dough, low sodium cheese, and your favorite vegetables as toppings.
PicklesPreserving any food requires salt. It stops the food from decaying and keeps it edible for longer.
The longer vegetables sit in canning and preserving liquids, the more sodium they pick up.
One small pickled cucumber contains 448 mg of sodium.
That said, reduced sodium options are available.
Canned soupsCanned soups are simple and easy to prepare, especially when you're crunched for time or not feeling well.
However, canned soups are high in sodium. Canned and packaged broths and stocks may contain similar amounts. This means they can elevate your blood pressure.
One can of tomato soup contains 1,110 mg of sodium, while a can of chicken and vegetable soup contains 2,140 mg.
Try choosing low or reduced sodium soups instead, or make your own soup at home from fresh ingredients.
Canned tomato productsMost canned tomato sauces, pasta sauces, and tomato juices are high in sodium. This means they can raise your blood pressure, especially if you already have high blood pressure.
One serving (135 grams) of marinara sauce contains 566 mg of sodium. One cup of tomato juice contains 615 mg.
You can find low or reduced sodium versions for most tomato products.
To lower your blood pressure, choose these alternatives or use fresh tomatoes, which are rich in an antioxidant called lycopene. Fresh vegetables have many heart-healthy benefits.
SugarSugar can increase your blood pressure in several ways.
Research indicates that sugar — and especially sugar-sweetened drinks — contributes to weight gain in adults and children. Overweight and obesity increases the chance of having high blood pressure.
Added sugar may also have a direct effect on increasing blood pressure, though more research is needed.
One 2019 study in females with high blood pressure reported that decreasing sugar by 2.3 teaspoons could result in an 8.4 mm Hg drop in systolic and a 3.7 mm Hg drop in diastolic blood pressure.
The AHA recommends the following daily added sugar limits:
To keep the heart healthy, it's best to reduce saturated fats and avoid trans fats. This is especially true for people with high blood pressure.
Saturated fats also increase the levels of LDL cholesterol in the blood.
Trans fats, which have been removed from processed foods since 2018, are especially harmful for your health and are linked to poor heart health, including an increased risk of:
Packaged, pre-prepared foods often contain saturated fats, alongside high amounts of sugar, sodium, and low fiber carbohydrates.
Saturated fats are mostly found in animal products, including:
The AHA recommends reducing intake of both saturated and trans fats to help keep the heart healthy.
One way to reduce your saturated fat intake is to replace some animal foods with plant-based alternatives.
Many plant-based foods contain healthy monounsaturated and polyunsaturated fatty acids. Examples of plant-based foods include:
According to a 2015 study, full fat dairy doesn't raise blood pressure.
AlcoholDrinking too much alcohol can increase your blood pressure.
If you have high blood pressure, your doctor might recommend that you reduce the amount of alcohol you drink. Research from 2017 found a link between drinking less alcohol and lowering blood pressure among people who usually had more than two drinks each day.
In people who do not have hypertension, limiting alcohol intake may help reduce their risk of developing high blood pressure.
Alcohol can also prevent blood pressure medications that you may be taking from working effectively through drug interactions.
In addition, many alcoholic drinks are high in sugar and calories. Drinking alcohol can contribute to overweight and obesity, which can increase the risk of hypertension.
If you drink, the AHA recommends limiting your alcohol intake to two drinks per day for males and one drink per day for females.
If cutting back on alcohol is difficult, speak with a doctor for advice.
How High Blood Pressure Can Raise Your Risk Of Heart Disease, Death
The authors of a new study published in the journal PLOS ONE say that high blood pressure has been the top risk factor for death among the Australian population for the past 30 years.
Additionally, it has been the primary factor leading to deaths from cardiovascular disease.
According to the American Heart Association, cardiovascular disease includes various conditions affecting the heart and the blood vessels, such as heart attack, stroke, heart failure, heart rhythm abnormalities, and heart valve problems.
The U.S. Centers for Disease Control and Prevention explains that high blood pressure is a known risk factor for cardiovascular disease.
It can damage arteries over time, making them less flexible. This reduces the flow of blood and oxygen to the heart. It can also cause the arteries in the brain to burst or become blocked.
The researchers, however, note that despite this knowledge, national health plans in Australia have not always made this condition a priority.
They felt that studying how high blood pressure compares in relation to other cardiovascular disease risk factors could help the country make more effective healthcare policy decisions.
To study the issue, the team from The George Institute for Global Health and UNSW, Sydney, looked at epidemiological data from the Global Burden of Disease (GBD) study, which includes data from 204 countries, including Australia, related to almost 400 diseases and 87 risk factors.
Data from 1990 to 2019 was used to determine the main risk factors for deaths from all causes and cardiovascular disease.
When they analyzed the data, they found that high blood pressure's contribution to death declined from about 54% to 44%.
However, it remained the top risk factor in both all-cause and cardiovascular disease-related deaths.
Other top contributors included diet and tobacco use.
There were also differences related to age and sex. In particular, in men between the ages of 25-49, high blood pressure contributed more to deaths from stroke than in other groups.
Dr. Hoang Nguyen, a board certified interventional cardiologist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, California, who was not involved in the study, stressed the importance of accurately assessing your blood pressure.
"Ironically, blood pressure readings in the physician's office are often inaccurate; falsely elevated due to the stress of being in the physician's office or the stress of getting there," he explained.
"Blood pressure should be measured at rest (patient should relax for 5 minutes) while seated in a chair with uncrossed legs," Nguyen added. "An arm cuff and not a wrist cuff should be used to measure blood pressure."
Additionally, he advises measuring your blood pressure at home and keeping a log to share with your doctor.
"Once high blood pressure is verified, we can employ lifestyle changes to lower blood pressure, such as regular exercise," he said.
Nguyen remarked that weight loss can also be helpful in lowering blood pressure, to the point that you may no longer require medications. "Just losing 5 lbs. Can lead to a significant reduction in blood pressure," he noted.
Limiting alcohol consumption and quitting smoking can also help, Nguyen stated, adding that smoking cessation also has other benefits for cardiovascular health.
Additionally, getting good sleep and avoiding salty foods can help lower your blood pressure, he said.
Dr. Shannon Winakur, a cardiologist at the University of Maryland St. Joseph Medical Center in Towson, Maryland, who was not involved in the study, added to the above by suggesting that people also consider whether they have any issues with pain.
"Pain management — whether a result of a chronic condition or injury — is important, as pain is a stressor that can increase your blood pressure," she stated.
Winakur noted that there is a significant overlap between what you can do to reduce your risk of high blood pressure and what you can do to reduce your cardiovascular disease risk.
One additional suggestion she made to reduce the risk of both is moving more.
"The 'official' recommendation is 150 minutes per week of moderate physical activity," she said, "but I tell patients that anything is better than nothing."
Winakur also advises not limiting yourself by thinking that exercise has to be something like running or a fitness class.
'You can dance in your kitchen, walk your dog, park farther away from the store, anything that encourages more movement…By building opportunities for moving more into your regular routines, you'll be gradually strengthening your heart," she explained.
When it comes to what you eat, "A diet that consists mostly of vegetables and is low in saturated fat (animal fat, such as beef, pork, ham, bacon, and in dairy products) and low in refined carbs and sugars (as in breads, pastas, and sweets, for example), with small portions of lean meats, fish, and complex carbohydrates can contribute to improved heart — and overall health," Winakur said.
She further advises eating food as close as possible to its natural state.
"You don't see a loaf of bread or chickpea pasta in the wild," she noted.
Winakur also suggests seeing a doctor regularly and having basic testing like blood pressure, blood sugar, and cholesterol levels.
"Being aware of any potential issues early on can spur a conversation with your care provider about things you can do to stay your healthiest," she said.
Finally, Winakur says taking steps to deal with stress is important.
"Use healthy methods for managing stress by doing things like getting enough sleep, moving in some way daily, using meditation regularly, limiting the use of alcohol, and limiting your exposure to the news and screens (TVs, tablets and cell phones) of any kind when you need to," she concluded.
High blood pressure is a known risk factor for cardiovascular disease.
However, an Australian study has found that high blood pressure remains the leading risk factor for premature death from all causes, including cardiovascular disease, in that nation.
Experts advise taking steps to reduce your blood pressure by improving your diet, exercising, stopping smoking, reducing alcohol intake, and reducing stress.
This, in turn, will reduce your risk of cardiovascular disease and death.
10 Easy Ways To Reduce Your Blood Pressure
High blood pressure affects one in three UK adults, accounting for more than half of all heart attacks and strokes
It's the thing we dread hearing at our midlife health check, but in fact an early diagnosis could prove a blessing. High blood pressure affects one in three UK adults, accounting for more than half of all heart attacks and strokes. It's often called "the silent killer" because it may show no symptoms, making it all the more important to know your blood pressure numbers – and to check them regularly.
What is normal blood pressure?"Most people in the UK have blood pressure that's higher than the ideal, but as a general guide, normal blood pressure is considered to be between 90/60mmHg and 120/80mmHg," says Graham MacGregor, a professor of cardiovascular medicine and the chairman of Blood Pressure UK.
Systolic v diastolicBlood pressure is measured in millimetres of mercury (mmHg). The top number is "systolic" – the pressure in your arteries when your heart beats. The bottom number is "diastolic" – the pressure in your arteries when your heart rests between beats. "Both are important, but for the over-50s, the top number is more important," says MacGregor. "An elevated systolic pressure in the over-50s shows a greater risk of stroke and heart disease than an elevated diastolic pressure."
What is hypertension?Hypertension is another term for high blood pressure and the point where it could be treated with medication. That's set at 140/90, although, says MacGregor, to some extent that's an arbitrary cut-off point. "The risks from high blood pressure don't stop at a particular number. If you're below that threshold but it's still raised, you need to do something about it." Hypertension carries no symptoms but it's a huge risk factor for stroke and cardiovascular disease, the world's leading cause of death, as well as other conditions including kidney disease, vision loss and vascular dementia.
Blood pressure and age"It goes up as we get older, so if you haven't got high blood pressure now, you're probably going to get it," warns MacGregor. "In the UK, when you're 20, your risk is roughly 20 per cent, at 50, it's 50 per cent, at 80 years old, it's 80 per cent." Diet is thought to be the critical cause here – age-related increases in blood pressure have been observed in almost every population except hunter gatherers and forage farmers. In fact, salt is believed to be the culprit.
"When you eat salt, you retain some in your body, which controls the amount of fluid in your blood," MacGregor explains. "Put simply, it's like adding fluid to a central heating system – it raises the pressure. There have been studies on communities who have no access to salt at all. Their blood pressure doesn't rise with age – their average blood pressure is 92/60 – the same as a gorilla or baboon."
Why stress isn't the problemIt's not uncommon to hear someone attributing high blood pressure to stress. In truth, stress itself is unlikely to be the cause or the answer. "If I pointed a machine gun at you, your blood pressure would go up, but the question is does stress cause a long-term rise in blood pressure? The evidence just isn't there," says MacGregor. Stress only becomes a factor if it leads to an unhealthy lifestyle – like eating badly, smoking, drinking and losing sleep.
So what are the proven ways of reducing blood pressure? Experts way in on the best methods.
MedicationFortunately, we have very effective ways of reducing blood pressure with four main types of medicine. "They reduce blood pressure through different mechanisms and that's important because your body will try to stop it working," says MacGregor. "One tablet might reduce the pressure through one mechanism, and then if your body manages to block it, you might be prescribed another pill that works through a different mechanism. If you're given two tablets that work in different ways, that's more effective than one, and if you're on three, that can be more effective than two."
The four main types are: ACE (angiotensin-converting enzyme) inhibitors and angiotensin receptor blockers (ARBs), which both work by controlling the hormones that help relax and widen the blood vessels, which in turn lowers the pressure; thiazide diuretics remove excess fluid from the body; and calcium-channel blockers (CCBs) prevent calcium from entering the cells of the heart and arteries (since calcium causes them to contract more strongly), allowing blood vessels to relax and open.
Side effects for some include dizziness and headaches. "Some people won't have any side effects. It depends on the drug and the person, and also whether they are on any other medicines," says Ruth Goss, a senior cardiac nurse with the British Heart Foundation. "The long-term health consequences of uncontrolled high blood pressure are much worse. If you have any concerns about your medication, don't alter the dose or stop taking it. Talk to your GP."
Cut back on saltThis is absolutely key – the more salt you eat, the higher your blood pressure will be. Even if you are on blood pressure medication, a salty diet can make it work less effectively. Reducing your salt intake will have an impact quickly too – often within weeks.
Though we need a small amount of salt to stay healthy – about 4 grams each day – we should eat no more than 6g, or one level teaspoon. Most of us eat too much. Roughly 75 per cent is from processed foods, 15 per cent is added during cooking or before eating (so remove the salt cellar from the table), and 10 per cent is found naturally in food.
When it comes to processed foods, check labels carefully for salt or sodium – two loaves of bread or boxes of cereal made by the same company can contain wildly different quantities. "When buying tinned fish, pulses or vegetables, opt for the ones in water over brine," says Kate Llewellyn-Waters, author, nutritionist and resident expert on TV programme You Are What You Eat. Know your high-salt items – ketchup, soy sauce, gravy granules, processed meats, pickles, ready meals and takeaways.
Opting for unsalted butter is one example of a simple swap you can make. The FoodSwitch app allows you to scan the barcodes of food and drink and instantly see whether they are high, medium or low in salt. It also suggests healthier alternative products.
"When cooking, one of the most effective tips to retrain your taste buds is to add herbs or spices in place of salt," says Llewellyn-Waters. Lemon juice, cumin, shallots and fresh or dried herbs will all add flavour."
The good news is that salt preference is an acquired taste that can be unlearned. It takes six to eight weeks to adjust to much lower quantities – after that, you'll never enjoy a pretzel again!
Foods that reduce blood pressure"Potassium is an important mineral that helps your body get rid of sodium and reduces pressure on your blood vessels," says Llewellyn-Waters. "Western diets tend to be high in sodium and low in potassium." Foods that are rich in potassium include bananas, leafy greens, sweet potatoes, nuts (unsalted), seeds, tomatoes, avocadoes, apricots, bananas and mushrooms. Opt to get your potassium from these rather than potassium supplements. For those with kidney disease or taking certain blood pressure medication, a large increase in potassium could be harmful, so check with your doctor before making big changes.
New research has found that eating bananas is more effective at lowering blood pressure than reducing salt intake a fibre-rich diet. Another study tracked the fibre consumption of 200 people with hypertension and Type 2 diabetes. Their fibre intake was increased by about 25 per cent to 38g a day and they consumed 1,200-1,500 calories. After six months, researchers observed a 15 per cent reduction of systolic blood pressure. Another study tracked the fibre intake of more than 2,500 midlife women and found that fibre – especially from grains – contributed to a lower risk of hypertension.
Does more exercise reduce blood pressure?"Your heart is a muscle. Regular exercise makes it stronger and able to pump blood with less effort, which brings down blood pressure," says Ruth Goss. "Aim for 150 minutes of moderate exercise a week." One meta-analysis of 270 randomised controlled trials compared five different forms of exercise – aerobic, weight training, a combination of both, high-intensity interval training and isometric exercise. All improved blood pressure but isometric exercise – such as planks, squats and wall sits – had the most pronounced effect. "It's normal for blood pressure to rise after exercise and it should come back down when you stop," says Goss. "If your blood pressure is very high, speak to your GP or nurse before starting anything new."
Lose weight"If you're overweight, losing some pounds will lower your blood pressure as your heart won't need to work so hard to pump the blood around your body," says MacGregor. If you're overweight, even losing a moderate amount – 5 or 10 per cent of your body weight – can make a difference. As a general guide, blood pressure can go down by about 1mmHg with each kilogram (about 2.2lb) of weight lost. Your waistline is important too – research shows that carrying excess weight around your stomach may increase your risk of high blood pressure more than anywhere else on your body.
Cut back on alcohol"We know that drinking alcohol in excessive amounts raises blood pressure," says MacGregor. "Your blood pressure is pulled up when you experience a hangover." Until recently, moderate drinking wasn't thought to be a risk factor, but newer data that spanned several decades and included 20,000 people has suggested that blood pressure increases in line with alcohol consumption, starting from as little as one glass of wine per day. Alcohol can also lead to weight gain – which raises blood pressure – and interfere with certain blood pressure medications. Still, it's too early for a change in guidelines, though MacGregor advises those drinking above recommended levels to cut back.
Quit smoking – and vapingSmoking certainly causes a temporary rise in blood pressure by activating the sympathetic nervous system (SNS), which controls the body's response to danger and raises the heart rate and blood pressure. Researchers have also reported "worrisome changes" in blood pressure and heart rates after vaping. Although experts disagree over the long-term effects of these temporary spikes, there's no doubt that smoking increases the build-up of fatty material in the arteries, reducing the space for blood flow. Quitting will significantly reduce your risk of stroke or heart disease.
Prioritise sleepBlood pressure tends to lower by as much as 20 per cent when we sleep – known as "nocturnal dipping". There's a whole body of literature which suggests that regular sleep deprivation – less than five hours a night – as well as interrupted sleep is associated with higher blood pressure, particularly in women during middle age. Worrying about this certainly won't help you sleep better, but small steps to improve sleep hygiene – regular bedtime, daily exercise, no devices in bedrooms, blackout blinds – are worth taking.
Know your supplements"There are several supplements that may lower blood pressure, but it is vital to know that many supplements interact with medications, including blood pressure medication, so always check with your medical practitioner before taking any," warns nutritionist Llewellyn-Waters. "Supplements that may help lower blood pressure include potassium, magnesium, vitamin D and fish oil." One 2022 study found that a daily dose of around 2-3g of omega-3 fatty acids (found in salmon, tuna and other oily fish) may be the optimal amount needed to help lower blood pressure.
Garlic capsules have also shown effectiveness in reducing blood pressure, as well as improving cardiovascular health overall by reducing arterial stiffness, inflammation and elevated cholesterol levels.
Monitor your blood pressure at home"Everyone should have a blood pressure monitor," says MacGregor. "Many people have scales to help them control their weight – even though we can tell by sight or how our clothes fit if we're overweight. We can't tell when our blood pressure is raised – the first sign might be a heart attack. Getting a blood pressure monitor could be the best thing you've ever done."
Monitoring at home will give you a more complete picture of day-to-day highs and lows, can motivate you to make changes and show you if those changes are working.
Buy a monitor approved by the British and Irish Hypertension Society for home use and follow the instructions carefully, keeping still and quiet while you take your reading, taking two or three, one or two minutes apart. Take the readings at the same time each day and always use the same arm, so you're comparing like with like. Keep a record of your readings.
For more information and resources, visit Blood Pressure UK
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