It is a known fact that an increase in the intake of sodium increases the blood pressure with ease. Apart from this, other sources of salt and foods are also responsible for the increase in the blood pressure. The details provided below are food items that can help in limiting the rise in blood pressure levels. Avoiding or limiting the described foods below will contribute a significant portion in bringing a difference to the overall health. The subtle changes will prevent the occurrence of heart diseases and attack.
The following foods will make your blood pressure go up over a period of time:
Sea Salt – one tablespoon contains 2,300 mg of sodium. It is the maximum limit that any individual requires per day. The level exceeds the 1,500 mark set by the American Heart Association for those suffering from elevated blood pressure. Keeping away from processed foods is an excellent way to reduce the intake of sodium and additionally, looking at the labels while purchasing any gourmet salts will tell about the sodium content.
Pizza and Processed Foods – the sprinkling of salt on the food prepared at home does not receive any blame for an increase in blood pressure. According to a survey, the consumption of sodium or excessive intake is due to salts added to pizzas and processed foods. The guidelines prepared by the American Heart Association include pizza, packaged foods, and prepared meals are rich in sodium content. For frequent buyers of processed food, looking at the label will provide information about the sodium content.
Foods and Drinks Consumed Outside – the Food and Drug Administration stated that about one-third of the American population alone consumes the required calories by eating out. However, from December 1st, 2016, it is essential for restaurants to mention the calorie count in the menus. Additional information related to the presence of sodium, fats, and sugar is available upon request. Going through the menu the next time will be helpful in choosing the food that an individual consumes.
Dairy Products – dairy products are rich in calcium. A lot of fat milk contains 100 mg of sodium. Even cheese is rich in sodium content. Picking products that contain less sodium are preferable. Mozzarella and Emmental have the lowest sodium content in cheese. However, it is preferable to go through the labels to choose the right product and purchase the one containing lower sodium levels.
Sandwiches – American and around the globe, people love eating sandwiches. According to a survey, at least 49% of Americans consume one sandwich in a day. A single sandwich fulfills one-fifth of the total requirement of the sodium content for an adult per day. American Heart Association included bagels, rolls, cold cuts, meats, and sandwiches in the six foods to avoid list. Although processed foods have a bad reputation for the presence of high sodium, phosphorous, and nitrate content, individuals should also show attention towards poultry products. Several uncooked poultry products are rich in sodium content, as it increases the shelve life and tenderness. Going through the labels will be helpful in understanding the content of the sodium.
Alcohol – numerous studies indicated that consumption of alcohol increased blood pressure. Limiting the use to two glasses for men and one glass for women is advisable according to the American Heart Association.
Added Sugar – added sugar, particularly fructose, pose a high risk in increasing blood pressure. Individuals consuming at least quarter of the calorie from added sugars pose a triple risk in acquiring heart diseases and blood pressure when compared to those of the healthy adults. Analysis displayed that 74gms of fructose increased the blood pressure to 140/90mm Hg and a 77gms of fructose to 160/100mm Hg.
Blood pressure leads to serious development in the health. Avoiding the foods described in the list mentioned above will be helpful in preventing escalation of blood pressure levels and keeping the overall health in good shape.