High blood pressure is a silent condition that affects over half of American adults and increases the risk of heart attack and stroke. While diet plays a crucial role in preventing high blood pressure, there are some foods that can raise blood pressure more than others. One of the biggest offenders is processed deli meat.
Deli meats are high in sodium, with a single 3-ounce serving containing around 750 milligrams. This is roughly two-thirds of the daily recommended intake and can cause your body to retain water, increasing blood volume and putting extra pressure on blood vessel walls.
In addition to sodium, many deli meats also contain added nitrates and nitrites, which have been linked to insulin resistance, coronary heart disease, and cancer. These compounds can narrow arteries and raise blood pressure.
Furthermore, deli meats are low in fiber, an essential nutrient that helps protect against hypertension. Fiber feeds good gut bacteria, producing compounds that lower blood pressure. Instead of deli meat, focus on whole foods like fruits, vegetables, beans, lentils, chickpeas, and whole grains, which are rich in potassium, magnesium, and other nutrients.
Fortunately, there are many food options that can help lower high blood pressure. Fresh and dried fruits are rich in potassium and fiber, while vegetables are loaded with potassium and fiber. Low-fat dairy products, such as milk and yogurt, provide potassium and calcium, while whole grains offer magnesium. Fatty fish like salmon and mackerel are also beneficial due to their omega-3 fats.
Staying hydrated is essential for maintaining healthy blood pressure. Drinking water and consuming hydrating foods like cucumbers, melons, and oranges can help keep your blood volume stable and flush out excess sodium.
Incorporating these food options into your diet can make a significant difference in lowering high blood pressure risk. Limit deli meats and opt for whole, nutrient-dense foods to protect your heart health.
Source: https://www.eatingwell.com/food-to-limit-for-healthy-blood-pressure-11710466