Although blood pressure is known to go up and down when you exercise, blood pressure should be checked regularly, especially after eating certain meals. Since consuming the wrong meals could lead to hypertension in the long-term. Hypertension, also known as high blood pressure, is when the force is applied against the blood vessels’ walls thus causing the heart to work harder to pump blood around the body.
Exercising routinely is known to stabilize blood pressure. But if you can’t find the time to always exercise every day, you should consider to change your diet and avoid eating these kinds of food containing high doses of sugar or salt.
1. Canned beans
Canned beans are chock-full of sodium and preservatives. These ingredients are known to increase blood pressure. But if you are to eat canned beans, you should rinse washing the beans first with water to wash away the salt that’s stuck onto the beans. Try your best to avoid canned beans and buy regular beans.
Cheese is a very tasty, everyone knows that. But you have to consider the amount of salt is in these different types of cheese. Cheddar cheese contains 621 mg of sodium per gram, gouda cheese has 819 mg of sodium per gram, and American cheese has 1,671 mg of sodium per gram. Now that is a lot of salt in cheese.
Now candy is sweet. So sweet that it is a major cause for high blood pressure. Candy is full of sugar such as a high fructose corn syrup content which leads to weight gain, kidney disease, helping diabetes, which all lead to high blood pressure in the end. Avoid candy at all costs.
4. Soft Drinks
Just like candy, drinking soft drinks is also a no-no. These drinks are highly addictive and leaving you to wanting more and more. Soft drinks are full of sugar from top to bottom and can cause blood pressure spikes. According to The American Heart Association, 355mL or less should be consumed in a week.
5. Energy Drinks
Now, the difference with energy drinks and your occasional soft drink is that these drinks contain caffeine. Caffeine is known to cause a brief but intense increase in blood pressure. Now, try thinking about energy drinks that have sugar and caffeine together. Drinking caffeine added drinks activates the caffeine for around three to six hours.
Avoid consuming cheese sauce, salad dressing sauces, gravy, mayonnaise, and many types of sauces to reduce your risk of getting high blood pressure. Most sauces are filled with sodium, such as hot sauce has 2,643 mg of sodium per gram, oyster sauce has 2,733 mg per gram, and even mustard has 1,100 mg of sodium per gram.
7. Pot Pies
Now you are thinking, why pot pies? Well, pot pies also have a high sodium content per serving. A chicken pot pie contains 1,400 mg of sodium and also has 35 grams of fat. That is way more than you should intake. If you want to lower the chance of high blood pressure, just avoid this meal.
Now, this is surely one meal that makes a lot of sense. A normal cheese pizza is full of sodium. Cheese? Salted. Tomato sauce? Salted. The dough? Also salted. Everything in a pizza’s individual part needs salt to taste addictingly tasty. Not only the high levels of sodium but also consider the amount of carbohydrates from the dough. Use all of your willpower to avoid this meal.
9. Red Meat
Yes, even red meat. Even though red meat contains lots of protein and other healthy properties. Red meat contains high levels of saturated fat that could lead to artery clogging. If you would like to eat meat, try considering fish or poultry instead. But if you can’t avoid eating red meat, consume red meat, at most, once a week.
10. Processed Meat
Yes, processed meat. This includes sausages, hot dogs, smoked meats, salamis or any meat that was processed. Why, you ask? All of the types of meals contain high levels of sodium. Avoid eating anything processed as they also have lots of saturated fats and preservatives to keep the products long lasting.
11. Ramen Noodles
A small package of ramen noodles is very cheap, a meal that anyone can make easily on their own without setting the kitchen up. But, consider avoiding ramen noodles. One small package contains roughly 1,580 mg of sodium. That is already the amount you have to intake for one whole day. Not just that, the noodles alone are around 500 mg of sodium. Now that is crazy.
Alcohol can lead to high levels of blood pressure. This is caused by vasodilation, meaning the tightening of blood vessels when alcohol is consumed. This causes the blood to pump with more pressure in the arteries. But not only that, alcohol contains high levels of sugar that can lead to weight gain and high blood pressure for the long-term.
Bacon contains a lot of sodium and bad fats for your body. According to the United States Department of Agriculture National Nutrient Database, just consuming three slices of bacon is already 576 mg of sodium. Now that is a lot of sodium considering the small amount of bacon consumed. With the help of saturated fats from frying the bacon, this meal is bound to make your blood pressure skyrocket.
Pickles are usually stored in jars full of pickle juice. This juice is actually a mixture full of salt. Now, the pickles are just drowning in the juice, allowing the pickles to absorb the juice. So, a pickle is already full of salt not just from the outside, but also the inside which can contain 1,100 mg of sodium for a whole pickle.
15. Peanut Butter
Peanut butter usually doesn’t contain a lot of sodium but is actually made up of saturated fats. Consuming a large dose of saturated fats can lead to arteries to be clogged, and when the arteries are clogged with fat, the heart is overworked by having to pump harder to circulate the blood around the body.
What causes you to stay awake after consuming a cup of joe? That’s right. The blood pressure boost from the caffeine. Although this doesn’t really affect people with low blood pressure, it should still be consumed with caution. For people that have long-term high blood pressure, you should avoid drinking coffee.
17. Premade Soups
Premade soups, such as soup in a can or powdered soups and creams, have high contents of sodium. One can of soup has high sodium as a preservative for long-term shelf life. Usually, a can of soup can contain at least 800 mg of sodium. That is already more than half of the recommended daily sodium intake.
18. Fried Foods
According to the Institute of Public and Preventive Health at Georgia Health Sciences University, consuming fried foods is linked to an increase in blood pressure. This is caused by the increase in sodium and trans fats absorbed by the fried food. So think again when you plan on eating fried foods, such as fried meats to fried doughnuts.
19. Chinese Take-Out
Have you had Chinese take-out? Yeah, well sorry to tell you but Chinese food is doused in sodium. A normal box of noodles contains at least 2,700 mg of sodium per serving. Not only do a box of noodles have high sodium levels, but their chicken with black bean sauce has 3,800 mg of sodium. Now that is more than double the amount of sodium you are supposed to intake.
Popcorn is a mighty fine meal to have when you go to the movies. But try and pay attention to the popcorn. Full of butter and salt, right? That’s right. Just one small serving of microwaveable popcorn contains 1,058 mg of sodium. That is already 2/3 of your daily sodium intake. And it doesn’t even make you full.
21. Whole Milk
Whole milk is widely used in cooking, such as creams and doughs. But the problem with whole milk is that it contains a large amount of saturated fats. This type of fat raises your bad cholesterol (which can clog the arteries) levels instantly causing the heart to work much harder to pump blood.
22. French Fries
According to a study conducted from Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health, frequent consumption of french-fries leads to a higher risk of high blood pressure. This is because of the way French fries are made by deep frying multiple times, allowing the french-fries to absorb all the trans fats and saturated fats found in the oils.
Pretzels are made of white flour, which is known to be carbohydrates that are quickly turned into sugar. But not just that, pretzels are usually deep fried in oil, absorbing the trans fats into the pretzels. But after the pretzel is made, they are sprinkled with table salt, meaning each pretzel could contain a high amount of sodium per pretzel. Usually, a pretzel is around 150-170 mg of sodium. So, eating 10 pretzels could be more than the recommended daily intake of sodium allowed.
Yes, even sauerkraut. Although this type of vegetable is usually an ingredient in many salads or meals, one small serving already consists of 460 mg of sodium. That is already a third of what the daily recommended intake of sodium should be. Avoid eating this alone without any other food together.
25. Baked Goods
It is sad that even baked goods such as bread can cause high blood pressure. But, yes, baked goods have four major ingredients that cause high blood pressure, which are sugar, saturated fat, salt, and white flour. The white flour itself has a high glycemic index, meaning this ingredient can turn into glucose easily.
Pastries, cakes, and cookies are known to have high levels of sugars for how sweet they can be. But not only do they have high amounts of sugar, but also the amount of sodium that is added when making pastries. It is best to avoid consuming pastries if you want to keep your blood sugar and blood pressure normal as for each pastry, such as puff pastry, could be at least 250 mg of sodium per pastry.
27. Refined Sugar
Refined sugar is also a major cause of high blood pressure. According to a study by Open Heart, an excess consumption of refined sugar leads to hypertension. It is alright to eat meals containing sugar once in a while, but avoid consuming sugar on its own as it can be very problematic.
28. Canned Vegetables
Canned vegetables may not seem like they would contain salt, but they do. The salt used in canned vegetables contain high levels of sodium. Why you ask? The salt is used as a preservative and a lot of salt is used in these kinds of products. For example, one can of jalapeno peppers already contains 1,671 mg of sodium.
29. Chicken Skin
If you already have high blood pressure, avoid chicken skin. Chicken skin may taste and smell amazing, but the skin alone contains high levels of saturated fats alone without added oils or butter. When preparing a chicken, usually the chicken skin absorbs a lot of the salt before the salt reaches the chicken meat. So, it would be best to avoid chicken skin at all costs.
Doughnuts are sweet and tasty. But if you want to avoid having high blood pressure, you have to say goodbye to doughnuts. Each doughnut contains at least 300 calories from the simple carbs (that quickly convert into sugar) and trans fats (dangerous fats that can cause problems in the arteries). These two nutrients will raise your blood pressure instantly.