High blood pressure is a big deal. It’s a major player in heart disease, strokes, and kidney problems, and it’s super common in the US. The kicker? More than half the people who have it aren’t managing it well. Why? Often, it’s because they’re not sure which foods to steer clear of. That’s where I come in.
Today, we’re diving into 15 foods that can really mess with your blood pressure. These are things that might be in your regular diet, but they could be making things worse. So, if you’ve got high blood pressure, or know someone who does, pay close attention. (This article draws on the expertise of Dr. Frita, a nephrologist who deals with kidney disease and high blood pressure.)
Key Takeaways
- High blood pressure is a widespread issue linked to serious health problems.
- Many people with high blood pressure don’t have it under control, often due to diet.
- Sodium is a major culprit in many processed and canned foods.
- Even seemingly healthy plant-based or low-calorie options can be high in sodium.
- Mindful eating and checking labels are key to managing blood pressure through diet.
1. Canned Foods
Canned goods are convenient, but they’re often packed with sodium as a preservative. The American Heart Association recommends less than 1,500 milligrams of sodium per day for people with high blood pressure. Let’s look at some examples:
- Diced Tomatoes: One can might have around 630 mg of sodium, which is a big chunk of your daily limit.
- Creamed Corn: A single can could contain close to 1,190 mg of sodium.
- Seasoned Green Beans: A large can might have over 3,000 mg of sodium.
If you must use canned foods, rinsing them thoroughly with fresh water can help reduce the sodium content.
2. Deli Meats
Think turkey or salami slices are a healthy sandwich filling? Think again. Deli meats are often high in sodium and nitrites. Just two ounces of deli turkey can have 500 mg of sodium, and if you’re making a sandwich, you’re likely using more than two ounces. Salami isn’t much better, with about 450 mg of sodium per five slices. Add in bread, cheese, and condiments, and your sodium intake can skyrocket.
3. Pickles
Pickles are a popular snack, but they are loaded with sodium. One sour pickle can contain up to 300 mg of sodium, and some pickles are portioned to have five servings. Eating just one pickle could mean consuming 1,500 mg of sodium, hitting your daily limit in one go.
4. Alcohol
While moderate alcohol consumption might be okay for some, excessive drinking can raise blood pressure and damage blood vessels. It’s important to know what constitutes a standard drink: 5-8 ounces of wine, 1.5 ounces of 80-proof liquor, or 12 ounces of beer.
5. Condiments
Condiments can add a lot of hidden sodium and fat to your meals:
- Ketchup: One tablespoon can have around 196 mg of sodium. If you use multiple tablespoons on burgers and fries, it adds up quickly.
- Mayonnaise: A tablespoon has about 95 mg of sodium and 11 grams of fat. High fat intake can contribute to weight gain, which can worsen high blood pressure.
- Hot Sauce: Even a teaspoon of hot sauce can contain 190 mg of sodium. It’s easy to use more than a teaspoon, especially if you love a spicy kick.
Mustard is generally a better option, with about 55 mg of sodium per teaspoon.
6. Red Meat
Fatty, marbled cuts of red meat, like a ribeye steak, can be high in calories, fat (including saturated and trans fats), and sodium, especially when seasoned. An 18-ounce ribeye can have nearly 1,200 calories, 80 grams of fat, and almost 1,200 mg of sodium. Opt for leaner cuts like sirloin and prepare them at home with less salt.
7. Processed Foods
Processed foods are notorious for their high sodium content. Consider these examples:
- Bacon: Three slices can contain about 300 mg of sodium and 5 grams of fat.
- Hot Dogs: A single beef hot dog can have around 790 mg of sodium.
- Instant Noodles: The seasoning packet alone can contain over 1,500 mg of sodium, exceeding your daily limit in one go.
8. Plant-Based Pre-Packaged Frozen Foods
Even vegetarian and vegan options can be high in sodium. Pre-packaged frozen meals, like vegetarian nuggets or corn dogs, often contain significant amounts of sodium. For instance, four vegetarian nuggets might have 300 mg of sodium, and a single vegetarian corn dog can have 480 mg. If you eat multiple servings, your sodium intake can become very high.
9. Fast Food
Fast food is generally high in sodium, fat, and calories. A large cheeseburger alone can have 940 mg of sodium, and adding a large fry can bring in another 400 mg. Soft drinks also contribute to the overall sodium load.
10. Microwave Meals
Many microwave meals, including traditional TV dinners, are high in sodium. Even meals marketed as low-calorie or healthy can contain 300-400 mg of sodium per serving. Always check the nutrition labels.
11. High Sodium Snacks
Snacks like potato chips can be deceptive. A small bag might contain 250 mg of sodium. If you eat a couple of bags while distracted, you’ve already consumed a significant portion of your daily sodium allowance.
12. High Sugar Foods
High sugar intake can lead to weight gain and obesity, which can worsen high blood pressure. Foods like donuts are high in calories, fat, and carbohydrates. One donut can have over 300 calories, 40% fat, and 50g of carbs.
13. Frozen Diet Meals
As mentioned before, just because a meal is labeled “diet” or “low-calorie” doesn’t mean it’s low in sodium. Always check the nutrition facts.
14. Chicken Noodle Soup
Canned or processed chicken noodle soup can be surprisingly high in sodium. One can or bowl might contain over 1,800 mg of sodium, far exceeding recommended daily limits.
15. Fried Foods
Fried foods are typically loaded with sodium, trans fats, and saturated fats. For example, one fried chicken wing can have 680 mg of sodium, and a fried chicken breast can have 1,230 mg. It’s best to avoid fried foods altogether if you have high blood pressure.
Managing high blood pressure involves making informed dietary choices. By being aware of these 15 foods to avoid and checking nutrition labels, you can take significant steps toward better health.
Source: Dr. Frita McRae Fisher