The Number 1 Thing to Avoid If You Have High Blood Pressure

If you know you have high blood pressure, you’re already ahead of the game. Although high blood pressure affects nearly half of American adults, the condition doesn’t cause symptoms initially, so many people don’t know they have it.

Read on to learn more about what high blood pressure is, the most important thing to avoid if you have it, and other strategies you can adopt to improve it.

What is high blood pressure?

Your blood pressure is the force of blood flowing through your arteries. Normal blood pressure is less than 120/80 mm Hg. The top number, systolic blood pressure, measures the pressure when the heart is beating. The bottom number, diastolic blood pressure, is the pressure when the heart is resting between beats.

High blood pressure can lead to several health complications such as stroke, heart attack, kidney disease, vision loss and many more. “If you are diagnosed with high blood pressure, lifestyle changes are essential. Evaluate your diet, weight, and exercise habits,” says Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at Mount Sinai Health System in New York City.

The Number 1 Thing to Avoid If You Have High Blood Pressure

The first thing to avoid if you have high blood pressure is to underestimate the impact that your eating habits can have on your blood pressure. Knowing that you can make a big difference to your blood pressure by changing some aspects of your diet is positive and encouraging news.

To lower your blood pressure, you can limit your sodium intake by reading labels, eating potassium-rich fruits and vegetables, cooking more at home, and following diets that lower your blood pressure. “Getting your blood pressure under control requires behavioral and lifestyle changes, which can take time, effort, consistency, and patience,” says Sarah Currie, MS, RD, a personal trainer and co-owner of Physical Equilibrium in New York City. That said, here are some effective changes you can start making to your diet.

Reduce your sodium intake

Over time, a diet high in sodium can narrow blood vessels and raise blood pressure. “You’d be surprised how many foods contain hidden sources of sodium,” Fraga says. Packaged foods are often loaded with sodium, and the main culprits are canned soups, frozen entrees and deli meats, Currie adds.

To reduce your sodium intake, replace some of the salt with garlic, fresh herbs, and spices in your homemade recipes. Read package labels and restaurant menus before purchasing or ordering products. The American Heart Association suggests that reducing sodium intake by 1,000 milligrams per day may have a beneficial effect on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day.

When reading labels, look at the percent Daily Value for sodium and choose low-sodium foods when possible. A food with a serving size that lists a sodium DV of 5% or less is considered a low-sodium food. And those with 20% or more of the sodium DV per serving are considered high-sodium foods, which should be limited.

Eat more foods that contain potassium

Potassium neutralizes sodium by helping your body excrete sodium through urine. (In short, you pass it out through your urine.) This mineral also helps relieve tension in blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 mg of potassium per day to prevent or treat high blood pressure.

Increase your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables per day. Foods rich in potassium include:

• Lentils
• Prunes
• Bananas
• Red beans
• Oranges
• Cantaloupe
• Kiwi
• Squash
• Carrots
• Plantains
• Potatoes
• Swiss chard
• Yams
• Low-fat dairy products and kefir.

Cook more meals at home

In one study, the average sodium content of a fast food meal was about 1,300 mg, almost the recommended sodium limit for someone with high blood pressure. Cooking at home gives you control over the ingredients. Whole foods, such as fruits, vegetables, dried legumes, unsalted nuts and seeds, and fresh sources of protein contain little to no sodium. When cooking, you can flavor your food with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric, and more.

That doesn’t mean you can’t eat out. The key is to be better informed. If the restaurant provides nutritional information, check it out ahead of time to plan a lower-sodium meal. Avoid or limit fried foods, which tend to be higher in sodium, Currie says, and ask for sauces and dressings on the side. Choose baked, grilled or steamed proteins in addition to vegetables.

Consider DASH or Mediterranean style of dining

The Dietary Approaches to Stop Hypertension (DASH) diet was created to intentionally treat high blood pressure. This eating plan focuses on eating fruits, vegetables, legumes, whole grains, low-fat or nonfat dairy, lean protein, and limited saturated fat, red meat, added sugar, and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber, and protein.

The Mediterranean diet is very similar to the DASH diet, as it is rich in fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain high amounts of saturated fat, such as red meat. Extra virgin olive oil, which is rich in polyphenols that may protect the heart, is a food known to be associated with the Mediterranean diet.

Strategies to improve blood pressure

The quality of your diet is one way to manage high blood pressure. Other lifestyle factors that help lower blood pressure include:

If lifestyle factors aren’t enough to keep your blood pressure in a healthy range, you may need medication. Talk to your doctor for advice.

The essentials

High blood pressure is a common condition that affects many Americans. However, there are steps we can take to improve our blood pressure and prevent hypertension. One of the biggest mistakes people make is not realizing how important their diet is to managing their blood pressure and maintaining a healthy heart.

To improve your blood pressure, take simple, consistent steps, including reading labels to reduce sodium intake, cooking at home more often, and eating plenty of fruits and vegetables. For personalized advice, consider working with a registered dietitian who can create a personalized meal plan and set goals that work for you.