High blood pressure is defined by the National Institutes of Health as the force at which blood pumps against the arterial walls as it courses through the circulatory system. There are many factors that can cause high blood pressure, from stress and fear to a sedentary lifestyle. There are also certain foods that can contribute to high blood pressure, and when you are trying to keep it under control, these foods should be limited or avoided.
Sodium Foods
Sodium, and foods high in sodium content, must be avoided when trying to fight hypertension. According to a report from Rutgers University, sodium affects blood pressure in two ways. First, it causes extra fluid to be held in the blood and in the blood vessels, which makes the heart work harder as it must pump a fuller volume of blood. Second, sodium causes blood vessels to constrict, which limits the amount of blood that can freely flow through at once, which also increases blood pressure. Limiting sodium intake is not simply a matter of omitting table salt from your diet, although that is an excellent start. When fighting high blood pressure, you need to avoid high-sodium foods such as processed meats, packaged or canned meats, canned vegetables, breads and some baked goods, salad dressings and prepared spices. The Dietary Approaches to Stop Hypertension (DASH) diet, developed from studies conducted by the National Heart, Lung and Blood Institute, states that for optimum blood pressure-lowering benefits, sodium intake should be limited to 1,500 mg or less per day. Get in the habit of reading labels and keeping track of sodium intake to ensure you are staying within the guidelines. Check out the DASH guidelines in the Resources section below.
Sugary Foods
In a study reported by the American Heart Association, researchers found that just two weeks of a high-sugar, specifically fructose, diet caused the men in the study to develop high blood pressure. Fructose is also found in fruits, but fruits also contain other beneficial nutrients and fiber that help slow the absorption of the fructose into the bloodstream. According to the AHA, the way most people consume fructose is through items made with high fructose corn syrup, such as candies and sweetened drinks. The DASH diet recommends reducing or omitting sweet treats, sweetened drinks and other added sugars from your diet.
Fatty Foods
Some fat is required in the body for cells to function properly. The problem with fats and high blood pressure lies in the type of fat that is consumed. For years it has been well known that a high-fat diet can raise blood pressure and increase the risk of stroke. A study published in 1985 in the "Annals of Nutrition and Metabolism" clearly shows that fats, particularly saturated animal fats, cause an increase in blood pressure. In this study, the fats were consumed along with sodium, so a rise in blood pressure was expected. However, when fats that were derived from marine sources, such as fish oils and cod liver oil, and plant oils such as sunflower oil, were consumed, the rise in blood pressure was insignificant. Fats to avoid when fighting high blood pressure are saturated animal fats that are found in fatty cuts of beef, chicken and pork. Chicken and turkey skin also contain saturated fats, as do butter, cheese and other high-fat dairy products. The American Heart Association recommends getting fat intake from fish, nuts and liquid vegetable oils.
