A lot of people in the country have high blood pressure. Another third of Americans have blood pressure that is higher than normal but not high enough to be called "hypertension." This means that their blood pressure is higher than normal. Some easy changes to your diet can help you if you have hypertension (high blood pressure) or are at risk for it. It has been shown in studies that eating well can lower your blood pressure.

1

Salt

Sodium is a salt, but there are "salt substitutes" that are also salts and can contribute to hypertension. Every day, the average American gets 3,400 mg of sodium. That's more than twice the amount that the Dietary Guidelines for Americans say people should eat. The CDC says that you shouldn't eat more than 1500 milligrams of salt every day.

2

Processed Foods

It's easier to eat healthy if you stay away from processed foods. There is a lot of salt in processed foods, which raises your blood pressure very quickly. More than 75% of the salt you eat comes from packed foods. Staying away from these foods is the best way to cut down on your salt intake. A lot of work goes into making fast food, and it's full of salt, which is added to make it taste better.

3

Deli Meats and Bacon

Delicatessen meats are frequently seasoned and preserved with salt. One serving of Genoa salami has 910 milligrams of sodium. Three turkey breast slices from the deli may seem like a good choice, but they can have over 1000 milligrams of sodium.

Roast beef, pork tenderloin, baked chicken or turkey, and grilled chicken are all healthier options. You can buy these foods in small amounts or freeze small amounts because they don't have any chemicals. When you take off the skin, a two-ounce amount of roasted turkey has about 40 milligrams of sodium. Any fresh roast beef you choose will have 26 mg of sodium in a two-ounce amount.

Americans eat a lot of bread, which is strange because bread is also high in sodium. Each piece of bread might have around 200 mg of salt, which can add up over the course of the day. To cut down on salt, you might want to add a salad to half of a sandwich for lunch.

4

Frozen Pizza

A lot of people in the US eat frozen pizza every week! Along with processed foods, frozen pizza cheese can make your salt intake go through the roof. Each half cup of tomato sauce often has more than 400 milligrams of salt. More sodium is added by the bread, and even more salt is added to frozen pizza to make it taste better. There is a good chance that one slice of frozen pizza has more than 1,000 milligrams of salt.

5

Pickles

Curing foods in a salty brine is how pickles are made and is also a way to keep food fresh. It's possible that a dill pickle tip has 300 mg of sodium. A whole pickle can have at least half of your daily suggested sodium intake.

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6

Canned Soup

 Although a serving of soup may seem to be a healthy choice, if you are watching your blood pressure, then you should avoid canned soup. There are low sodium versions available, and you can easily make your own soups and freeze them in individual portions. If you make your own soup, you can limit the amount of salt used for flavoring, substituting other spices or herbs.

7

Sugar

People who have high blood pressure should stay away from sugary foods and drinks. It may seem clear that sugar can make you gain weight or even become obese, but it has also been linked to high blood pressure. The American Heart Association says that men should not eat more than 9 teaspoons of extra sugar per day and women should not eat more than 6 teaspoons per day.

8

Trans-fats and Saturated Fats

If you have high blood pressure, stay away from foods that are high in trans or heavy fats. You can find these fats in natural foods like chicken skin, cheese, and red meat. Trans fats are mostly found in prepared and packaged foods in the United States. In order to make trans fats, oils are mixed with air to make them rigid. This process is also called hydrogenation. You already know that saturated and trans fats raise your LDL cholesterol. LDL cholesterol is not good for you. When levels get too high, they can build up in your blood vessels and make them stiff. This can cause high blood pressure and heart disease.

9

Caffeine

Your blood pressure can go up if you drink coffee, tea, energy drinks, or soft drinks with caffeine. Because coffee is a stimulant for the central nervous system, it can make your blood vessels narrow, which will raise your blood pressure. Besides the sugar that is in a lot of soft drinks, caffeine is also bad for you.

10

Alcohol

use of alcohol can lead to blood pressure increases over time, and even one drink can change the way your blood pressure medication works.

there are a lot of calories in alcohol, and if you are overweight, you are at a greater risk of developing hypertension.

Mistake number 11- Not Taking Supplements

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Lesson Summary

A significant number of Americans have high blood pressure, with many others at risk due to elevated blood pressure levels. Making simple changes in your diet can assist in managing hypertension and reducing the likelihood of developing it.

• Salt:
  • Average daily sodium intake of Americans is over the recommended levels.
  • Limit daily salt consumption to 1500 milligrams as advised by the CDC.
• Processed Foods:
  • Avoid processed foods which are high in salt and can quickly raise blood pressure.
• Deli Meats and Bacon:
  • Opt for healthier meat choices like roasted beef or grilled chicken to reduce sodium intake.
• Bread:
  • Surprisingly high in sodium, consider reducing bread consumption to lower salt intake.
• Frozen Pizza:
  • Frozen pizza can be a significant source of salt, with one slice potentially exceeding 1000 milligrams of sodium.
• Pickles:
  • Due to the salty brine used in their preparation, pickles can contain high sodium levels.
• Canned Soup:
  • Avoid canned soups for their high sodium content; opt for low-sodium versions or prepare homemade soup with limited salt.
• Sugar:
  • High sugar consumption has been linked to hypertension; limit daily intake to recommended levels to manage blood pressure effectively.
• Trans-fats and Saturated Fats:
  • Avoid foods high in trans and saturated fats as they can contribute to high blood pressure and heart disease.
• Caffeine:
  • Caffeine consumption from beverages like coffee and energy drinks can lead to elevated blood pressure due to its stimulant effects.
• Alcohol:
  • alcohol intake can raise blood pressure and interfere with blood pressure medications, increasing health risks.

Mistake number 11- Not Taking Supplements