High blood pressure, which is also termed as hypertension, is a silent killer, as most of the people who are in this condition don’t even know about it. The signs and symptoms of high blood pressure are subtle, which makes this state very difficult to detect.
According to a survey conducted by CSI– almost 1/3rd of country’s population have high blood pressure, while 60% of them are entirely unaware of this condition. This is an alarming statistic, which is further rising at the rate of 20-40% annually.
It is also the main risk factor for the diseases associated with heart and is also a primary cause of death in most of the Indians. However, it could be very much prevented if diagnosed and treated in time.
What is high blood pressure?
The pressure applied by your blood against the walls of your arteries is called the blood pressure. Your blood pressure rises and relaxes in a continuous manner. It gets influenced and fluctuated by your activities during the day. Nevertheless, it should always be less than 120/80 mmHg.
If it is any higher than this limit, you could be diagnosed with hypertension or high blood pressure.
High blood pressure or hypertension can also be controlled naturally by adjusting your diet. Here is the list of foods that you should partially or entirely avoid to bring your blood pressure in a healthy range or to minimize the risk of getting high blood pressure if there is any.
Foods to avoid In High blood pressure
Pickles are preserved in salt. This prevents this food from decaying and keeps it edible. However, the longer pickles sit in the salt and preserving liquids, the more it picks up sodium.
A slice of cucumber pickle, 3.75-inch-long, contains as high as 300 to 2,355 mg of sodium. The sodium is the main perpetrator increasing your pressure. So, you can either switch over to alow sodium substitute or avoid them altogether.
2. Canned soups
Canned soups are an easy and quick way to sate your hunger. However, they are also loaded with loads of sodium. One-half cup of canned soup contains 890 mg of sodium. On the day you decide to consume the entire can, your consumption could further go up to 2,225 mg of sodium.
The best option is to make your own soup with a regulated amount of sodium.
We have known sugar to be directly linked to weight gain and obesity. But, do you know that the sugar in sugar-sweetened drinks can increase your blood pressure as well?
High blood pressure is prevalent among overweight and obese individuals.American Heart Association recommends 24 grams or 6 teaspoons added sugar intake limit for women per day, whereas for men it is 36 grams or 9 teaspoons per day.
People suffering from hypertension or prehypertension should eliminate their coffee habit. One cup of coffee that your drink in the morning causes a temporary surge in your blood pressure. A habit of drinking coffee regularly can considerably contribute to your hypertension.
Not only coffee, but other caffeinated drinks can also take your blood pressure to a red zone.
Although drinking low amounts of alcohol lowers your blood pressure, drinking too much of it can shoot your blood pressure high and can alongside act as a risk factor for cancer as well.
Not only that, but alcohol also renders blood pressure medications ineffective. Moreover, alcohol is packed with calories, which can lead to weight gain leaving you more likely to develop high blood pressure.
6. Packaged foods and chicken skin
People with hypertension should absolutely avoid saturated and trans fats. Chicken skin along with red meat, full-fat dairy, and butter are highly rich in saturated fats.
On the other hand, trans fats are created through hydrogenation, wherein a solid oil is made by infusing liquid oils with air. These hydrogenated oils are added to increase stability and shelf life.
Consuming too much trans fat and saturated fat increases your bad cholesterol or LDL, which can make your high blood pressure condition even worse and eventually assists in the development of heart disease.
7. Frozen pizza
Frozen pizza is a quick fix to your hunger. You just need to set your oven hot and let the crust turn brown and cheese melt.
But here is a warning sign with a message; frozen pizzas contain loads of sodium and can cause your hypertension to worsen.
Pizzas are a combination of tomato sauce, cured meats, cheese, and crust plus a lot of salt as a preserving agent. This all adds up to 1,000 mg of sodium, which is something to be watchful of.
8. Chinese take-out
Again, the sodium plays the villain in this food. Broccoli with beef may sound healthy but packs 3,200 mg of salt. Moreover, teriyaki sauce and soy sauce added while cooking contains 1,000 mg of sodium, that too in just a single tablespoon.
Besides, the soup also can be unhealthy, which are packed with 7,980 mg of salt.
9. Deli Meat
One of the ingredients for your sandwich; processed deli meat, can quickly become a sodium trap. Deli meats, which are seasoned, cured and preserved with salt contain 600 mg of sodium in just a 2-ounce serving.
Moreover, a sandwich added with cheese, two slices of bread, pickle, and condiments, has all the ingredients that can raise your blood pressure even more.
10. Ramen noodles
Who doesn’t like cup noodles, ramen noodles or packaged noodle meal? However, it is something to be avoided by the people who are having their hypertension in a danger zone.
One package of ramen noodles contains 1,580 mg of sodium and 14 g of fat. Moreover, the flavor packet that comes alongside may be small but is a big perpetrator containing most of the sodium.
Getting diagnosed with prehypertension or hypertension means you need to apply some restraint to your blindly eating habit. With the steps such as reducing your sodium intake, avoiding trans-fat, and lowering your sugar consumption, you can gradually bring your high blood pressure to a normal range.
It isn’t about depriving yourself but eating smart and healthy. Take high fiber-foods such as beans, nuts, and whole grains and include more of fruits and vegetables in your diet.