Blood pressure is an important measurement of health. It is the pressure of the blood in your circulatory system and is measured in millimeters of mercury (mm Hg). A normal blood pressure reading is 120/80 mm Hg or below.

When blood pressure is consistently elevated, it can lead to serious health problems like heart disease, stroke, and kidney disease. One of the factors that can contribute to high blood pressure is diet. In this article, we will take a closer look at some of the foods that have been shown to raise blood pressure.

Salt

Salt is a common ingredient in many foods, but it can also be a major contributor to high blood pressure. When you consume too much salt, your body retains water to help dilute the excess sodium in your bloodstream.

This increases the volume of blood your heart needs to pump, which raises blood pressure. The American Heart Association recommends that adults consume no more than 2,300 milligrams (mg) of sodium per day, and ideally closer to 1,500 mg.

Processed Foods

Processed foods like canned soups, frozen meals, and snack foods often contain high levels of sodium.

In addition to salt, these foods can contain other additives that can contribute to high blood pressure, including preservatives and flavor enhancers like monosodium glutamate (MSG). When shopping for food, look for products that are lower in sodium and avoid those that have a high percentage of your daily value of sodium per serving.

Red Meat

Red meat, including beef, pork, and lamb, contains saturated fats that can raise blood pressure. Saturated fats can also contribute to other health problems, including heart disease and high cholesterol.

If you eat meat, choose lean cuts and limit your consumption to a few times per week.

Caffeine

Caffeine is a stimulant found in coffee, tea, and some soft drinks. It can raise blood pressure temporarily, but the effects are usually mild and short-lived.

However, if you have high blood pressure or are sensitive to caffeine, it may be a good idea to limit your intake.

Alcohol

Drinking alcohol can also raise blood pressure. According to the American Heart Association, men should have no more than two drinks per day, while women should have no more than one.

If you have high blood pressure, it is important to talk to your healthcare professional about whether you should avoid alcohol altogether.

Sugar

Consuming too much sugar can lead to weight gain and other health problems, including high blood pressure. Avoid sugary drinks like soda and juice and choose whole fruits instead. When buying packaged foods, look for those that are low in added sugars.

Dairy Products

Dairy products like cheese and butter contain saturated fats that can contribute to high blood pressure. When consuming dairy, choose low-fat or fat-free options and limit your consumption.

Certain Types of Fish

While fish is generally a healthy food choice, some types can contain high levels of mercury, which can be harmful to your health and may raise blood pressure. These types include shark, swordfish, king mackerel, and tilefish.

If you eat fish, choose varieties that are lower in mercury.

Conclusion

If you have high blood pressure, making changes to your diet can be an effective way to help manage it.

By avoiding or limiting your consumption of the foods on this list, you can help keep your blood pressure under control and reduce your risk of serious health problems.