4 foods to skip with high blood pressure

Dietitian Victoria Taylor explained that choosing the right foods can help manage hypertension.

4 foods that lower blood pressure

Fruits and vegetables

Studies have shown that beet juice can help lower blood pressure. It may be a concentrated source of nitrates, which are believed to help reduce blood pressure.

Many fruits and vegetables provide potassium, which can also help lower blood pressure. However, too much potassium can be harmful, as it can disrupt heart rhythms, especially for people with kidney issues.

Instead of focusing on one type of fruit or vegetable, make sure to eat at least five servings a day, choosing fruits and vegetables of different colors.

Whole grains

Whole grains, such as brown rice and oats, contain more nutrients and fiber compared to refined starchy carbohydrates.

Increased fiber intake is associated with a lower risk of heart and circulatory diseases. Soluble fiber from oats can help lower blood pressure.

Try incorporating high-fiber foods, such as beans and lentils, nuts and seeds, as well as fruits and vegetables.

Lean protein

Lean protein sources contain fewer calories while still providing satiety. This can help manage your weight, which supports lower blood pressure.

Choose chicken, turkey, fish, eggs, and beans instead of red and processed meats.

Low-fat dairy

Including milk and dairy products in a healthy, balanced diet can help lower blood pressure. Dairy products contain a combination of nutrients, including calcium, which is linked to reduced blood pressure.

Low-fat dairy products, such as semi-skimmed milk and low-fat natural yogurt, provide calcium and protein without excessive saturated fat.

Foods to avoid with high blood pressure

Salty foods

Limit salt intake to no more than 6 grams per day, roughly one teaspoon. However, many people consume more.

Most of the salt we consume is already in store-bought food.

It is found in popular items like olives, chips, sauces, pickles, and processed meats such as ham, bacon, and sausages.

Check food labels for low-sodium options. Also, try to reduce eating out and prepare your own lower-sodium meals.

Sugary and fatty foods

Foods high in fat and sugar are calorie-dense and can affect high blood pressure. Consuming them in excess can lead to weight gain, which is associated with increased blood pressure.

Choose healthy snacks, such as fruit or plain yogurt, if you are hungry between meals.

Alcohol

Excessive alcohol consumption can raise blood pressure.

If you drink alcohol, do so in moderation. Too much can increase blood pressure and lead to weight gain over time.

Excess caffeine

Caffeine can raise blood pressure, but its effect is usually short-term and decreases with regular consumption.

Some people are more sensitive to caffeine than others, and excessive caffeine intake can affect blood pressure.

Remember, caffeine is not only in coffee and tea but also in energy drinks, chocolate, and non-alcoholic beverages like cola.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.