In America, almost one in three adults live with high blood pressure, which is why the topic of dietary recommendations for high blood pressure is becoming more and more popular these days. What causes high blood pressure? Normally not consuming enough vegetables and fruits. This results in a high sodium intake and low potassium intake, which can lead to high blood pressure. So if you have high blood pressure, a diet low in sodium and fat is highly recommended. In addition, avoid these foods:
Pickles are super low in calories and fat, and are also high in vitamin K, which helps your blood clot after an injury. That’s great, but they are loaded with sodium. One medium pickle provides more than 570mg of sodium, more than 1/3 of the daily recommended needs. So if you have high blood pressure, limit your pickle intake.
Sauerkraut has several health benefits, including providing vitamins C and K, iron and a good amount of fiber. It also boosts your immune system. But you should limit the amount you eat, or choose low-sodium brands, as half a cup of Sauerkraut has more than 460 mg of sodium, 19% of your recommended daily intake.
Bacon is not only delicious, it’s also like other pork products, high in B-vitamins (vitamin B1, B2, B3, B6, B12), vitamin D and minerals zinc, iron and magnesium, which are all essential for good health. But it is super high in sodium. Three slices contain around 270 mg of sodium and 4.5 grams of fat, so it’s wise to try turkey bacon for lower sodium intake instead of the salty and fatty pork bacon.
- Whole Milk
When you’re trying to build muscle, whole milk is your best choice, but it provides more fat than you need. A one cup serving of whole milk contains 8 grams of fat. If you have high blood pressure, try using 2% milk, or even better-skim milk, as the saturated fats whole milk contains are bad for you and may lead to heart disease.
Everyone loves donuts, but they are not good for your health. As they are deep-fried, a single donut can provide more than 300 calories and 12 grams of fat – saturated and trans fat, which can increase your risk of heart disease.
- Ramen Noodles
Ramen noodles are popular among college students all over the world, as they’re inexpensive and so convenient. However, it’s not a healthy choice as they lack nutrients and contain a lot of unhealthy components. One package of noodles provides 14 grams of fat, including 6 grams of saturated fat, and 1,731 grams of sodium, more than 70% of the recommended daily intake! In fact, the flavor packet contains most of the sodium, so to reduce sodium intake, it’s better not to add the flavor packet.
Drinking too much alcohol may raise your blood pressure to unhealthy levels, and alcohol can damage the walls of blood vessels. For people with high blood pressure, avoid alcohol totally or drink in moderation. Moderate drinking is generally considered to be:
- One drink for men age more than 65 per day
- Two drinks for men younger than age 65 per day
- One drink for women of any age per day
A drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.
If you have high blood pressure, limiting your intake of the above items and focusing on low-sodium foods can help. Some good choices are: potassium-rich bananas, salt-free seasonings, potassium-packed white potatoes, fresh fish, nutrient-packed lima beans, iron-rich spinach, omega-3 fatty acids-rich flaxseed.
This article first appeared on Blog.Naturalnews.com