Almost one out of every three Americans has high blood pressure, and only about half of those people have their condition under control. Uncontrolled high blood pressure is a very serious problem that increases your risk for heart attacks, strokes, and kidney damage.
If you have been struggling to manage your high blood pressure and avoid complications, your doctor may prescribe a medication like losartan (an angiotensin II receptor blocker) or metoprolol (a beta blocker). However, your doctor will also likely recommend that you make some dietary changes while using medication to help lower your blood pressure.
Below are five categories of foods that you should limit while working to manage your blood pressure.
Red Meat
Red meat—which includes beef, lamb, pork, and ham—is higher in saturated fat and cholesterol than other types of meat, and eating a lot of it can be hard on your heart. When your heart has to work harder to pump blood, your blood pressure goes up.
In order to get enough protein while limiting your red meat intake, try skinless poultry, seafood, nuts, and legumes. If you must have red meat, look for cuts that are lower in fat content, such as sirloin or tenderloin.
Cured Meats and Deli Meats
The main problem with pre-packaged deli meats and cured meats (like pepperoni, salami, or beef jerky) is that they are typically very high in sodium. Sodium causes your body to retain excess fluid, which increases the strain on your heart and raises your blood pressure. The American Heart Association recommends consuming no more than 1,500mg of sodium per day, and a single slice of deli meat usually contains about 260-340mg, which is 17-23% of your entire recommended sodium intake.
Processed or Canned Food
Processed and canned foods make this list for the same reason as deli meats—their high sodium content. The average American actually gets over 75% of their daily sodium from processed foods, rather than from table salt. Watch out for things like canned soup, pasta sauce, condiments, and precooked frozen meats.
Dairy Products That Are High in Fat
High fat dairy products, such as whole milk and ice cream, have more fat and calories than most Americans need in their daily diet. These products are okay in moderation, but eating a lot of them can lead to weight gain, which puts you at a greater risk for high blood pressure. If you consume a lot of dairy, try switching to low-fat products, like skim milk.
Sugary Snacks and Drinks
Sugary snack foods and beverages contain a lot of empty calories, which don’t fill you up and can lead to weight gain, increasing your risk for high blood pressure and diabetes. If you often find yourself craving something sweet, try fresh fruit, or substitute unsweetened applesauce for sugar in your baking.
Remember, when you eat a heart-healthy diet while taking your prescribed blood pressure medication, you will be better able to keep your blood pressure in check.
