Here’s the #1 Habit to Quit If You Have High Blood Pressure, According to a Doctor

If you are affected by high blood pressure, like 17 million French people (6 million of whom are unaware of it!), you have undoubtedly already looked for ways to reduce this condition. And any good doctor, or one close to them, will tell you: above all, you must reduce salt! But there is a more insidious habit that needs to be eliminated for a healthier life.

The #1 habit to stop urgently in case of high blood pressure

This habit is to avoid processed foods, rich in added sodium and saturated fats… which are often served in restaurants or on your shelves. Ultra-processed foods (think chips, crackers, candy, packaged baked goods, and soda) are often high in sodium, added sugars, saturated fats, and preservatives that help extend their shelf life. conservation.

But many restaurants also use already processed ingredients, whether for sauces, garnishes, or certain dishes.“Not all transformations are bad”says Dr. David L. Katz, specialist in internal medicine and preventive medicine in the media Eating Well. “But ultra-processed foods contain ingredients that home cooks would never, or almost never, use, including flavorings, colors, texturizers and emulsifiers..

In this case, it is better to avoid having multiple lunches at a restaurant, especially if it is a “quick” address that reheats dishes on demand.

Why can ultra-processed foods hurt blood pressure?

First and foremost, processed foods are generally high in added sodium. “Sodium is a major and avoidable factor in variation in blood blood pressure”, recalls Dr. Katz. But that’s not all. In addition to sodium, ultra-processed convenience foods also tend to carry more added sugar and saturated fat that can increase heart health risks and crowd out whole foods from your diet, both of which can raise blood pressure.

Treating yourself once in a while to some chips or a frozen pizza isn’t really the problem. The problem is the amount we consume in our diet. “Current research, although almost entirely observational, shows a link between ultra-processed foods and high blood pressure” continues the doctor.

But how can you eat better and make the right decisions to reduce your blood pressure? There are effective ways.

• Cook more at home. This doesn’t mean you can’t ever have a meal delivered again. But there is good evidence that links eating out to higher sodium levels. One study found that men who ate at least one meal a day prepared outside the home consumed 7% more sodium. Conversely, preparing meals at home also helps you control other ingredients that can harm heart health, like added sugar and saturated fat. It doesn’t have to be complicated, a salad made with what’s left at home, frozen vegetables with a little chicken… It can be quick and good for you!
• Be active. Diet is an important factor in controlling blood pressure, but physical activity is also essential. And there’s no need to take up intense sport: any type of physical activity is beneficial and can help control your blood pressure. Research shows that even so-called “leisure” activities, like playing soccer with your child or gardening, can have a positive impact on blood pressure.
• Unzip. Research has shown that people who feel chronically stressed are 61% more likely to have high blood pressure than those who report low levels of stress. The good news is that finding ways to reduce stress in your life can help lower your blood pressure, too. It’s up to you to find your method: meditation, skin care, reading, or a walk in the fresh air… Here are some good habits to adopt!

All that remains is to know how to take your blood pressure correctly to monitor it as best as possible.