High blood pressure, also called hypertension, is among the leading non-communicable diseases (meaning diseases that are not spread by contagious bacteria or viruses) affecting adults over 50. Increasing rates of obesity (or being overweight) in adults in their late 30s and early 40s may be related to higher rates of high blood pressure because weight gain often increases blood pressure.

High blood pressure is classified as a lifestyle disease since leading an unhealthy lifestyle increases the risk of developing high blood pressure. People who eat more junk food and processed foods may develop high blood pressure, or hypertension, sooner than those who eat a healthier diet.

Therefore, it is highly recommended to maintain a healthy balanced diet for better health to avoid hypertension.

How does diet affect high blood pressure?

Diet is an essential factor for maintaining normal blood pressure. What a person consumes daily directly impacts their health, positively or negatively.

Eating certain foods may increase an individual's blood pressure over time. Therefore, it’s important to know the main ingredients in the foods and drinks one consumes regularly. Even if foods are labeled as “healthy,” it’s important to make sure they aren’t high in ingredients that may increase blood pressure, e.g. sodium (or salt).

For example, nitrate-rich foods, such as vegetables, benefit the body since the nitrate is converted to nitrate oxide. Nitrate oxide is a beneficial by-product that helps improve the blood flow in the body, thus regulating blood pressure.

However, foods preserved with nitrates, such as cured meat, can be toxic, especially in large amounts. Nitrate from animal food sources is converted to nitrosamine in the body, which can harm an individual's health.

Additionally, foods contaminated with heavy metals may also increase blood pressure. Consuming foods with high amounts of heavy metals, like lead or mercury, may lead to a buildup of heavy metals in the bloodstream, which increases stress hormones in the body and therefore increases blood pressure.

Foods rich in potassium, such as whole grains, will counter the effect of sodium on the blood vessels, reducing blood pressure. Magnesium is another essential mineral that helps regulate blood pressure in the body.

Which foods should an individual with high blood pressure avoid?

It is important to have a well-balanced diet to avoid the risk of developing hypertension. Usually, when an individual receives a hypertension diagnosis, the first thing they should change is their diet. People predisposed to having the disease should care more about what they eat to prevent hypertension.

Eating too much junk food and processed food is directly associated with weight gain and obesity. Obesity significantly raises pressure on the blood vessels, leading to an increase in blood pressure within the body.

If an individual becomes obese according to their body mass index, they can exercise to burn excess calories and lose weight. They can also adjust their diet to limit their calories and therefore maintain a healthy weight through a healthy lifestyle.

An individual with elevated blood pressure, that is, blood pressure between 120/80 mmHg to 129/89 mmHg, can change their diet to reduce their blood pressure. Changing their diet may lower their blood pressure and prevent them from developing stage 1 hypertension.

Talking to a professional, such as a nutritionist, will help a person gain more insight into the diet that best suits them and helps them reduce their blood pressure. If a person finds difficulty regulating their diet, they can seek help to improve their diet.

If an individual has received a hypertension diagnosis, they should try to avoid the following types of food:

Salty foods

Foods high in salt content will be similarly high in sodium. Sodium constricts the arteries, which directly increases the blood pressure. The American Heart Association recommends no more than 1500 milligrams of salt daily, a maximum of 2300 milligrams per day for adults.

Salt is the most common seasoning in restaurant food, frozen foods, snacks, and packaged foods. Such foods are ready to consume and very convenient since they do not require a lot of  preparation.

Therefore, one should opt for snacks and foods with low salt content, or completely cut back on processed foods. If in a restaurant, try requesting salt-free food while using different seasonings, such as lemon juice, on fish.

Additionally, one should avoid pickled foods and look for alternatives such as foods marinated in vinegar. Replace foods rich in sodium with foods rich in potassium, such as vegetables, plant-based proteins, and whole grains. Potassium will significantly counter the effects of sodium in the body to regulate and lower blood pressure.

Foods high in nitrate preservatives

As discussed earlier, processed foods, especially cured meats such as ham, have high amounts of preservatives. Nitrates from meat sources do more harm to your body since the nitrates will convert to nitrosamine.

To correctly manage blood pressure, it is necessary to cut back or entirely avoid such foods. It is advisable to eat fresh animal proteins low in fat, instead of processed meat.

Foods rich in saturated fats

Saturated fats are commonly found in naturally occurring food sources, such as dairy products, like butter and cheese, and red meat. Saturated fats are unhealthy since they contain low-density lipoprotein (LDL) cholesterol.

Cholesterol is a good food component since it carries out essential bodily functions, like protecting the nerves. However, too much cholesterol in the blood will clog the main arteries, thus narrowing them. The narrower the arteries, the higher the blood pressure will rise.

Therefore, try replacing LDL-rich foods with foods containing unsaturated fats, that is, high-density lipoproteins (HDL) or the "good" cholesterol. HDL constitutes lesser parts of the cholesterol content in the body. It also aids in transporting the LDL to the liver to be broken down for excretion.

Foods rich in HDL include nuts, peanut butter, olives, and avocados. If a person uses coconut oil for cooking, try replacing it with olive oil since it has high HDL cholesterol, unlike coconut oil. Use low-fat milk and dairy products to minimize consumption of saturated fats containing LDL cholesterol.

Foods rich in trans fats

Trans fats are both naturally and artificially occurring products. They are found in the gut linings of some animals in minimal quantities but are mainly formed through industrial processes.

When nitrogen is added to liquid vegetable oil, the oil will turn solid, as seen in margarine. Trans fats can also be found in packaged foods listed in the ingredients section as "partially hydrogenated oils."

Trans fats increase LDL cholesterol and lower HDL cholesterol, which is generally bad for the heart and arteries. The fats will increase the chance of clogging the arteries, leading to an increase in blood pressure.

It’s a good idea to read the ingredients on the labels of packaged foods while purchasing pre-cooked and processed food. Trans fats are mainly found in junk foods, such as fries, hence try to cut back on those foods as much as possible.

Alcoholic drinks

Alcohol is one of the main drinks directly linked to increased blood pressure over a long period. Over time, excessive consumption of alcohol will lead to a significant increase in blood pressure, leading to hypertension.

Therefore, it’s best to limit or gradually cut down on alcoholic drinks to lower blood pressure. Additionally, alcohol may react with hypertension medications, causing severe side effects, for example, extreme dizziness. Drinking alcohol may interfere with some medications for high blood pressure, meaning they won’t work as well to control blood pressure. It may help to avoid alcohol when taking hypertension medication. It’s always best to consult a healthcare provider about whether it’s safe to consume any alcohol while taking any high blood pressure medicine.

What are the best foods to eat to prevent high blood pressure?

The best foods to consume are plant-based such as legumes, fruits, and vegetables. Lean proteins such as white meat, like skinless chicken or fish, are also an excellent food source to combat hypertension.

It’s a good idea to opt for foods rich in fiber and those with low calorie content and salt to avoid excessive weight gain. Drinking plenty of water and reducing or eliminating alcohol should help increase the blood volume, thus lowering blood pressure. Water also carries excess salt from the body through sweat and urine.

In summary

A proper diet is crucial to have a healthy body, including normal blood pressure levels. In contrast, a poor diet will do more harm to the body and may directly increase blood pressure.

People predisposed to high blood pressure should always watch what they eat to avoid developing the disease. Moreover, making lifestyle changes to their diet may help them regulate their blood pressure and maintain overall good health.

Book an online appointment here to talk with a virtual HealthTap doctor to discuss high blood pressure and how to prevent or treat it. For more information regarding high blood pressure, visit our Managing high blood pressure online page.