Processed foods often contain high levels of added sugar, sodium, trans fats, and other ingredients that can contribute to high blood pressure.
Since high blood pressure increases the risk of other diseases and health problems, diet plays a fundamental role in prevention and control.
Here are the main types of foods it is recommended to reduce:
Frozen Meals
Frozen meals are characterized by their high sodium content.
Manufacturers add extra amounts of salt to extend shelf life and improve flavor. Some products may contain 25 percent or more of the recommended daily limit of sodium.
Dietary guidelines recommend that sodium consumption should not exceed 2300 mg per day, as excessive intake is linked to an increased risk of high blood pressure.
Processed Meats
Processed meats are preserved by adding salt, spices, nitrites, and nitrates. Studies indicate these compounds may contribute to raising blood pressure and could increase the risk of heart disease by promoting inflammation, although more research is needed.
Sugar-Sweetened Beverages
These include energy drinks, sodas, and sweetened juices, and are among the main sources of added sugar.
Excessive consumption is linked to increased inflammation and high blood pressure. Analyses suggest that those who frequently consume these drinks have about a 12 percent higher risk of developing high blood pressure compared to others.
Packaged Snacks
Potato chips, crackers, and similar snacks contain high levels of sodium and saturated or trans fats, which can lead to high blood pressure.
Furthermore, overconsumption of ultra-processed foods can cause inflammation and disrupt blood lipids.
Fast Food
Fast food is prevalent in quick-service restaurants and is often rich in sodium, unhealthy fats, and sugars.
Studies show that frequent consumption is associated with an increased risk of high blood pressure. However, moderate consumption may be acceptable for healthy individuals when choosing less harmful options.
Fried Foods
These include fried chicken and similar items, which are common sources of sodium, saturated fats, and trans fats. Frequent consumption is linked to high blood pressure and an increased risk of obesity, particularly among women.
Canned Goods
Some canned foods contain high levels of sodium, which can raise blood pressure. This can be reduced by rinsing them before consumption.
Foods That May Help Lower Blood Pressure
To reduce the risk of high blood pressure, it is recommended to increase intake of:
- Fruits and vegetables.
- Whole grains.
- Low-fat dairy products.
- Foods rich in fiber and potassium.
