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Eating against High Blood Pressure: Foods and Drinks to Avoid

Diet impacts your blood pressure quite significantly. That is why you need not eat just everything you feel like eating.

Foods to avoid to keep high blood pressure away  

You have to limit these foods below to help manage your blood pressure.

Salt or sodium

Salt, or to be precise, the sodium in salt, is a major contributor to HBP (hypertension) and heart disease. This is due to the way it affects fluid balance in the blood.

There is about 40 percent sodium in table salt. Certain amounts of salt are important for health, but not too much. The AHA recommends eating not beyond 2,300 mg of sodium which is the equivalent of 1 teaspoon of salt in a day.

Note that sodium may be hidden in foods unexpectedly.

Foods that contain sodium include:

  1. Deli meat: Processed deli meats and lunch meats are often full of sodium since manufactures actually preserve these foods with salt. Eating such high salt foods like bread, cheese, several condiments, and pickles, implies that a sandwich can be extremely high in sodium.
  2. Frozen pizza: The mixture of ingredients in frozen pizzas means eating so much sugar, saturated fat, and sodium.
  3. Pickles: It takes salt to preserve any food as it stops the food from decaying.

Canned soups: Canned soups which are high in sodium come simple and easy to prepare.

Like canned and packaged broths and stocks, these salty foods can raise your blood pressure.

Sugar: Sugar can elevate your blood pressure in many ways. According to research, sugar-sweetened foods contribute to weight gain and obesity hence, an increase in the risk of developing high blood pressure.

Processed foods with trans or saturated fat

To maintain your heart’s health, reduce saturated fats and avoid trans fats, especially if you have HBP.

However, eating trans fats increases LDL (bad) cholesterol levels and reduces HDL (good) cholesterol levels, which can easily raise the chances of hypertension.

Trans fats are particularly harmful as they promote poor heart health as well as increased risk of:

  • heart disease
  • type 2 diabetes
  • stroke


Drinking alcohol is in excess can increase your blood pressure. If you have HBP, your doctor might recommend reducing the amount of alcohol you drink.

Foods to eat

Consuming heart-healthy foods can practically reduce your blood pressure. These foods include:

  • fruits
  • vegetables
  • fish and poultry
  • nuts and legumes
  • whole grains


Your choice of food can affect your blood pressure positively and negatively. Foods high in sodium, sugar, and saturated or trans fats can raise blood pressure and make your heart unhealthy.  Limiting your consumption of these foods and replacing them with healthy ones can keep your blood pressure at healthy levels.

Always choose a diet which is full of fruits, vegetables, whole grains, and lean protein to help keep your heart healthy.

Do you have high blood pressure or have a family member or friend who has it? If yes, you’re in the right place. I offer coaching to help people reverse or control their blood pressure and our blood pressure product is out too.




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