Hypertension, or high blood pressure, has many possible causes, including genetic predisposition and the existence of other medical conditions. You can lower your risk of developing hypertension, or control the condition if you already have it, by eliminating or reducing the amount of certain foods in your diet. According to the National Heart, Lung and Blood Institute's Dietary Approaches to Stop Hypertension (DASH) plan, foods that can help cause hypertension include salty foods, high-calorie, high-sugar and high-fat foods and alcoholic beverages.
Salt
The salt you add to cooking water and to prepared foods at the table contributes to sodium levels that can raise your blood pressure and increase your risk of developing hypertension. A regular diet of foods that are high in sodium can also put you at risk. The worst offenders include foods from fast-food restaurants, cold cuts and cured meats such as ham and bacon, condiments such as pickles, olives and relishes, canned foods such as soups, meat and fish, canned and bottled tomato products and sauces and most other canned foods and frozen prepared meals, unless they are labeled "low sodium." Salt and salty foods are especially dangerous for people who are sensitive to sodium, such as older people, African-Americans, diabetics who are prone to kidney disease and anyone with a family history of high blood pressure.
High-Calorie Foods
Since being overweight can increase blood pressure, any foods that contribute to weight gain, such as high-calorie foods, can help cause hypertension. Foods that are high in fat and high in sugar are usually also very high in calories. If you have trouble controlling your weight, foods to limit in your diet include fatty meats, peanut butter, condiments such as mayonnaise, gravy, sour cream and prepared salad dressings, butter, margarine, cooking oils, whole-milk dairy products, fruit juices, sugary desserts and snacks and sodas and other sugar-sweetened beverages. You can replace these foods with lower-fat varieties, such as lean meats and skim milk and other low-fat and fat-free dairy products. Another way to cut calories is to reduce the amount of food you eat by cutting down on portion sizes.
Alcoholic Beverages
While several studies have shown that moderate alcohol consumption may be beneficial to your heart, University of Maryland Medical Center's Elijah Saunders, M.D., says that drinking more than three alcoholic beverages a day can contribute to hypertension. Alcohol interferes with the normal flow of blood in and out of your heart, he says, and also prevents vital nutrients from reaching your heart. If you have more than three alcoholic drinks a day, cut back to lower your blood pressure and reduce your risk of developing hypertension.
References
- National Institutes of Health: National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- University of Southern California: Foods High in Sodium
- Rowan University: High Calorie vs. Low Calorie Foods (pdf)
- University of Maryland Medical Center: High Blood Pressure: Tips to Stop the Silent Killer
