High blood pressure, or hypertension, afflicts approximately 50 million Americans. It is known as the "silent killer" because, typically, there are few signs or symptoms. Lifestyle factors, such as diet and exercise, play a role in controlling blood pressure. On the other hand, choosing foods that are high in sodium and caffeine may make blood pressure worse.
Significance
There are many factors that contribute to hypertension, such as having a family history of this condition, taking certain medications, inactivity, stress, obesity and consuming an unhealthy diet, to name a few. In about 10 percent of the cases, there is no apparent cause (known as primary hypertension). Hypertension is dangerous because it causes pressure inside the blood vessels to rise, forcing the heart to work harder and straining the cardiovascular system. Blood pressure is actually the force exerted by blood against artery walls. It is recorded as two numbers: systolic (peak force, as it's pumped by the heart) and diastolic (the weaker force, between heartbeats). Hypertension is defined as 140 or higher over 90 or higher.
Salt Sensitivity
According to a report issued by the National Heart, Lung, and Blood Institute (NHLBI) in 2001, certain people with hypertension are considered 'salt sensitive,' which means that eating foods high in sodium exacerbates hypertension. It is especially common among elderly, the African American population, as well as those who have a family history of hypertension. It has been estimated that over half (58 percent) of those with hypertension are salt sensitive.
Limit Salty Foods
Total intake of sodium, for individuals with hypertension should be limited to 2,400 milligrams (mg)/day, or 1 tsp. The list of foods that are high in sodium is too long to include in the scope of this article. However, typically, the more processed a food is, the more sodium it contains. Avoid canned soups and vegetables, snack foods, such as chips and pretzels, condiments (such as soy sauce, ketchup, and commercial salad dressings), salted nuts, frozen entrees and other high sodium foods.
Avoid Alcohol
Limit alcohol consumption if you have hypertension. Numerous research studies have demonstrated that a moderate intake (one drink for women, two drinks for men, daily) can have protective effects for the heart. However, it has also been established that those with existing hypertension should not consume alcohol. Alcohol directly raises blood pressure, further damaging blood vessel walls, and worsening hypertension. This, in turn, increases the risk of developing complications.
Curb Caffeine?
It makes sense that caffeine intake would be associated with high blood pressure due to the fact that it increases heart rate and acts as a stimulant. Interestingly, it seems that high coffee intake (four cups daily) has a protective effect against hypertension. Although the risk of hypertension is lowest in those that completely abstain from coffee. Furthermore, short duration, randomized controlled trials (one to 12 weeks) have shown that coffee intake greater than five cups per day causes a small elevation in blood pressure when compared to abstinence or use of decaffeinated coffee.
Lose the Bad Fats
The 'bad' fats are artery-clogging saturated and trans-fats. They are found in high fat dairy products, red meat, the skin of poultry, fried foods, baked goods, fast foods, crackers, and cookies, among other foods. These fats are unhealthful for both the heart and blood vessels. Hypertension puts the circulatory system under stress and strain, so extra strain, caused by foods high in these fatty acids, can make the situation even worse. Avoid foods rich in saturated and trans-fats. Instead, consume moderate amounts of unsaturated fatty acids (from such sources as olives, and canola oil).
References
- Swiss Medical Review; High Blood Pressure and Alcohol Consumption; Leuenberger et al.; 2006
- Archives of Internal Medicine; Coffee and coronary heart disease; MG Myers and A Basinski; Sep 1992
- NHLBI: Salt Sensitivity and Blood Pressure
