Additionally, they are often heavily salted. Because these are foods that increase blood pressure, they should be avoided. These foods can be convenient, however, many of them contain large amounts of added salt to preserve flavor through the canning, packaging, or freezing process.
Bottom line is, if food is processed in some way, it usually involves adding some form of salt, which is no good for blood pressure. Another food full of sodium is deli meat.
Lunch meats are often preserved, cured or seasoned with salt, making them high in sodium. Cured meats like bacon are off-limits too. Many crackers, chips, and even sweets like cookies, are not good options. Other things to look out for include jerky and nuts. Those might seem like healthier snacks because they are sources of protein and healthy fats in certain nuts , but for those with high blood pressure, they can be bad news.
Look for varieties with no or very little salt added. Another good option if you are craving a crunchy snack, is popping your own plain popcorn and adding salt-free spices to it yourself. You should also avoid pickled foods, which are often full of salt as a result of the pickling process.
Most pickling processes use a lot of salt in the brine mixture to kill bacteria, and the sodium sticks around after the pickling is done.
Coffee, tea, energy drinks, and soda all contain caffeine, which is known to increase blood pressure. People with hypertension should limit their caffeine intake. There are also caffeine-free teas available and certain varieties of tea have very low amounts of caffeine naturally. Small amounts of alcohol have been found to lower blood pressure, but drinking too much can increase it. Having more than three drinks in a sitting can spike blood pressure and habitual drinking can cause lasting blood pressure issues.
Alcohol also interacts badly with certain blood pressure medication. Along with the caffeine mentioned above, sodas are full of processed sugar and empty calories.
Drinks with high sugar content are linked to increased rates of obesity for people of all ages. And people who are overweight or obese are at greater risk of developing high blood pressure. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it.
But people who drink coffee regularly may experience little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure aren't clear, it's possible blood pressure may slightly increase. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage.
If your blood pressure increases by 5 to 10 mm Hg , you may be sensitive to the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on your blood pressure.
Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness.
Once you know what's causing your stress, consider how you can eliminate or reduce stress. If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:. Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.
Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it.
Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment. Supportive family and friends can help improve your health.
They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. There is a problem with information submitted for this request.
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Please try again. Something went wrong on our side, please try again. Show references Johnson RJ. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology.
Philadelphia, Pa. Accessed May 11, Kaplan NM, et al. Diet in the treatment and prevention of hypertension. Kaplan NM. Obesity and weight reduction in hypertension. What is the optimal therapy in patients with hypertension? Rochester, Minn. Basile J, et al. Overview of hypertension in adults. Exercise in the treatment and prevention of hypertension. Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute. Add cinnamon to the diet by sprinkling it over oatmeal or freshly chopped fruit, as an alternative to sugar.
Cinnamon is available to purchase in various forms. One study reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress.
This may be because a compound in the nuts reduces the tightness of blood vessels. It is important to note that the California Pistachio Commission of Fresno and the American Pistachio Growers funded this small-scale study. Other studies have found that other nuts, such as almonds , had a similar effect. Snack on plain pistachios, toss them into salads, or blend them into pestos. Unsalted nuts are more healthful and available to purchase online. While some foods may relieve hypertension, others can cause substantial increases in blood pressure.
Sodium can significantly raise blood pressure. According to the findings of a review from , lowering salt intake by 4. The caffeine in coffee , tea, cola, and energy drinks can cause short-term spikes in blood pressure. A review of five trials found that drinking up to 2 cups of strong coffee can increase both systolic and diastolic blood pressure for 3 hours after consumption. These findings do not suggest that coffee increases blood pressure or the risk of cardiovascular disease in the long term.
Consuming moderate amounts of red wine may have some health benefits, but larger amounts of alcohol can cause dramatic increases in blood pressure. Heavy alcohol use also increases the risks of heart failure , stroke, cancer , and obesity. Foods that may lower blood pressure include fruits, vegetables, oats, nuts, lentils, herbs, and spices. Incorporate these into a balanced diet and engage in adequate physical activity to treat hypertension and improve overall health.
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