Foods Which Raise Blood Pressure

Eating with hypertension isn’t about deprivation. Instead, it’s about eating smart and healthy for all the organs in your body. Cut back on bad foods listed below. Find healthier options for meals and snacks, such as more fresh fruits and vegetables; unsalted beans, lentils, edamame, nuts and seeds; low-fat and non-fat dairy products (yogurt, milk, kefir), whole grains (plain old-fashioned or steel-cut oatmeal, brown rice, quinoa, shredded wheat), lean sources of protein (healthy fish, skinless poultry, tofu), and salt-free or reduced-sodium, trans-fat free nutrient-dense foods:

Foods which raise blood pressure:

• Fast Food: The heavily processed nature of fast food means that you’re eating additives, fat, sodium, sugar, and sometimes caffeine with almost any meal you get. The high total fat, saturated fat, and trans fat content can make you lethargic, unmotivated and instantly raise your blood pressure.
• Alcohol: Drinking too much alcohol can increase blood pressure, even for people who only drink occasionally. Having more than 3 drinks in one sitting may cause a temporary and sometimes dangerous spike in blood pressure. Repeated drinking can lead to long-term blood pressure problems. Alcohol can prevent any blood pressure medications you may be taking from working effectively. Since alcohol is full of empty calories, it can lead to weight gain. People who are overweight or obese are more likely to have high blood pressure. Therefore, save alcohol for special occasions. If you’ve already been diagnosed with high blood pressure, it may be best to avoid it completely. If you drink too often or need help cutting back, speak with a healthcare provider. Note that one drink can be 1.5 ounces of liquor, 5 ounces wine, or 12 ounces beer.
• Caffeine: Caffeine stimulates the body physiologically and raises your heart rate. If you’ve become addicted to caffeine and feel like you need it to start functioning at the beginning of each day, consider reducing your intake or weaning yourself off of it. Caffeine withdrawal headaches that occur when you’re trying to quit indicate that your body has become addicted to it. If you do not regularly consume caffeine, having a cup of coffee (or other beverage containing caffeine, such as caffeinated tea, soda, energy drinks) can temporarily cause a sharp increase in blood pressure. Experts are unsure of what causes the spike; It may be that caffeine blocks adenosine, a hormone which keeps blood vessels widened or stimulates the adrenal gland, causing it to release more adrenaline and cortisol, both of which increase blood pressure.
• Salt: Salt is mostly made up of sodium which occurs naturally in the majority of whole foods. The Dietary Guidelines for Americans recommends that people with hypertension or prehypertension limit daily sodium intake to 1,500 milligrams or less. The average American eats more than twice that amount, or about 3,400 milligrams a day. More than 75% of the sodium you eat daily is usually from packaged foods, not what you add at the table with a saltshaker. Some of the saltiest sources of pre-packaged foods include deli meats and cheeses, frozen pizza, canned soups; canned or bottled foods, tomato products, and vegetable juices.
• Processed and prepared foods: Many contain high salt levels. Most manufacturers of processed foods add extra salt, in order to increase shelf life. Restaurants do the same to enhance flavor. The problem is that the increased sodium in these foods can lead to blood pressure spikes. Avoid processed foods such as chips, crackers, pickled foods, pretzels, salted nuts, popcorn, frozen mixes, condiments, ketchup, salad dressings, dried soup mixes, lunch and deli meats.
• Processed deli lunchmeats, ham, hot dogs, cheeses: These are often cured, seasoned, and preserved with salt. A 2-ounce serving of some lunchmeats can provide 600 milligrams of sodium or more. If you eat a larger serving, you’ll ingest even more. Adding bread, cheese, condiments, and pickles will also increase your sodium intake.
• Frozen pizza: Most pizzas tend to be high in sodium, due to the combination of cheese, cured meats, tomato sauce, and bread, but frozen pizza may be worse for hypertensive people. To maintain flavor in the pizza once it has been cooked, manufacturers often add extra salt. One-sixth of a frozen pizza can have as much as 1,000 milligrams, sometimes even more. The thicker the crust and the more toppings you have, the more sodium you’ll get.
• Pickled foods: Preserving any food requires salt. Salt stops the decay of food and keeps it edible longer. The longer vegetables sit in canning and preserving liquids, the more sodium they absorb. A whole dill pickle spear can contain as much as 300 milligrams of sodium. Reduced sodium options are available, containing about 100 milligrams of sodium per serving.
• Canned soups, packaged broths/stocks: Some soups have 890 milligrams or more of sodium in just one serving. Consume the entire can and you might ingest 2,225 milligrams of sodium. Low- and reduced-sodium options are available or make your own from a low-sodium recipe.
• Canned/bottled tomato products: Canned tomato sauces, pasta sauces, and tomato juices are often high in sodium. A half-cup serving of classic marinara sauce can have more than 450 milligrams and a cup of tomato juice about 650 milligrams of sodium. Choose low- or reduced-sodium versions of these.
• Butter, margarine, shortening, commercial salad dressings, condiments, flavored oils, sauerkraut, soy sauce, sauces, vegetable juice, tacos
• Foods high in saturated animal fat and trans fat (partially hydrogenated oils): People with diets rich in saturated animal fat (red meat, poultry skin, full-fat dairy products like butter, cheese, cream, whole milk, ice cream, eggs, etc.) tend to have higher blood pressure levels than vegetarians. That is because plant-based diets contain no cholesterol or saturated animal fat and include a great deal of fiber and polyunsaturated fats, all of which help lower to blood pressure. Additionally, many vegetables and fruits provide potassium which also reduces blood pressure. While trans fats are found naturally in small amounts in fatty meats and dairy products, the biggest contributor of trans fats is packaged and prepared foods. Trans fats are created in a process called hydrogenation: Liquid oils are infused with air to make a solid oil. Hydrogenated oils increase packaged foods’ shelf life and stability. According to the Center for Disease Control (CDC), consuming too many saturated and trans fats increases your low density lipoprotein (LDL), or bad, cholesterol. High LDL levels may worsen hypertension and eventually lead to the development of coronary heart disease.
• Sugar: Most Americans eat about 240 pounds of sugar each year, much of which gets stored in the body as fat. High sugar intake has been correlated with an increased risk of weight gain, obesity, cancer, high blood pressure, and heart disease. Dietary sugar, especially from sugar-sweetened drinks, has contributed to obesity in all age groups! High blood pressure is more common in individuals who are overweight or obese. Although the USDA does not have a recommended daily limit for sugars, the American Heart Association recommends that women limit added sugar intake to 6 teaspoons per day and men to 9 teaspoons per day. Less is best!
• Energy and sports drinks: Gatorade, Powerade, Monster, Red Bull, etc. contain high levels of sodium and/or caffeine.

References:

1. “Health Risks of Energy Drinks.” Dianesays.com. 10/24/12.
2. “Blood Pressure Health Tips” category. Dianesays.com:

• “Foods Which Lower Blood Pressure.”08/05/15.
• “Lifestyle Changes Which Can Help Lower Your Blood Pressure.” 07/22/15.
• “Medications and Supplements That Can Raise Blood Pressure.” 07/20/15.
• “What is Blood Pressure?” 07/20/15.
• “How to Maintain a Healthy Blood Pressure.” 10/17/12.