It’s widely known that salt is one of the biggest culprits when it comes to high blood pressure. This is because sodium makes the body retain extra water. The water then puts pressure on the blood vessel walls. This puts you at risk of high blood pressure. Many foods that are eaten in daily life contain hidden sodium. It is known that the amount of sodium is much higher in processed foods.
BEWARE OF THESE TWO FOODS
Cheese and crackers are two foods to blame for high blood pressure, according to health coach and nutritionist Kendra Haire. This is because both contain high levels of sodium. “Salty foods and more processed foods contain higher amounts of sodium, which causes the body to retain fluid and put more pressure on blood vessels,” says Haire.
IT IS IMPORTANT TO READ THE LABEL
This causes your blood pressure to rise. “Many processed snacks, sauces, and even some breads contain higher amounts of sodium, so label reading is important if you want to maintain a healthy blood pressure.”
FOODS HIGH IN SODIUM
“Drinking excessive amounts of alcohol (more than one drink a day for women and two drinks a day for men) can also raise your blood pressure. While all foods can be included as part of a healthy diet, these particular foods contain higher sodium levels and can contribute to increased blood pressure as a result.” He cautioned against overeating the following foods:
- Highly processed crackers
- Cheese
- Highly processed chips
- Sauces and condiments
- Salt-flavored fried foods
- canned soups
- frozen foods
- Alcoholic beverages
FOODS AND BEVERAGES THAT CAN LOWER BLOOD PRESSURE
“Less processed foods tend to be naturally lower in sodium and therefore do not cause much fluid retention in the body. “Eating a variety of foods that are high in fiber and low in saturated fat, as well as lean protein, also helps lower blood pressure.
“These foods support a healthy body weight, which is another important factor when it comes to blood pressure and overall heart health. It’s also important to include foods higher in potassium, which plays a role in removing excess sodium from the body.” and staying well hydrated with vegetables can also lead to lower blood pressure.” He recommended eating plenty of the following to lower blood pressure:
- Banana
- Potatoes
- leafy greens
- Broccoli
- Tomatoes
- Orange
- Avocado
- Beans/pulses and legumes
- Grilled or baked chicken (without breaded or sauce added)
- Grilled fish or shellfish
- Whole grains, including brown rice, oats, small amounts of quinoa