The term blood pressure refers to the force of blood pushing against the walls of blood vessels as the heart pumps blood. Clinically, high blood pressure refers to this pressure being consistently elevated, which can lead to heart disease and stroke. In the United States, approximately one in three adults have high blood pressure, notes the National Heart, Lung and Blood Institute. Diet and nutrition play a large role in health, and there are certain foods that contribute to elevated blood pressure.
Salt
Table salt is mostly sodium, which is a mineral that occurs naturally in foods and can contribute to high blood pressure. When too much salt is consumed, the body needs to retain extra water to remove the salt from the body, notes the Cleveland Clinic. This excess water can cause blood pressure to rise and put extra stress on the heart and blood vessels. The American Heart Association recommends a maximum daily intake of 2,300 milligrams of sodium and that, to reduce the risk of cardiovascular disease, people should aim to eat less than 1,500 mg of sodium per day. Dietary sodium can be reduced by eliminating the use of table salt and by reading food labels and choosing foods lower in sodium. In addition, foods known to be high in sodium, like lunch meats, sausage, bacon, ham, canned soups, condiments, highly processed foods, pretzels, popcorn, peanuts and chips, should be limited or avoided.
Alcohol
The Mayo Clinic notes that drinking excessive amounts of alcohol can increase blood pressure to levels that are unhealthy. Dr. Sheldon G. Sheps, a Mayo Clinic emeritus hypertension specialist, notes that having more than three drinks at one time results in a temporary increase in blood pressure and that repeated binge drinking can result in long-term blood pressure elevation. However, heavy drinkers who moderate their intake of alcohol can observe a blood pressure decrease relatively quickly, notes Mayo Clinic. Moderate drinking is widely considered to be two drinks a day for men under 65, one drink a day for men over 65 and one drink a day for women of all ages. It is also noteworthy that alcohol and many blood pressure medications have interactions like interfering with the effectiveness of medication and increasing medication side effects.
Caffeine
Caffeine is a stimulant that can also increase blood pressure. The caffeine from two to three cups of coffee significantly increases blood pressure, notes the Mayo Clinic. Sheps recommends that people with high blood pressure limit their caffeine intake and, if possible, stop drinking caffeinated beverages all together. For improved blood pressure, caffeine should be limited to 200 milligrams a day, the approximate amount in two 12-ounce cups of coffee. Furthermore, caffeine should not be ingested right before exercise or physical labor because these activities naturally increase blood pressure.
