10 Foods That Cause High Blood Pressure
Blood pressure refers to the pressure that circulates in the blood vessels. Most of the pressure is due to the pumping of the heart. It is usually expressed in terms of systolic and diastolic pressure. Systolic pressure is the maximum pressure when the heart is beating while diastolic pressure is the pressure between beats. It is one of the vital signs besides heart rate, oxygen saturation, respiratory rate, and body temperature. Blood pressure is influenced by factors such as arterial stiffness, cardiac output, total peripheral resistance emotional state, situation, activity, and health states.
High blood pressure occurs when blood pressure is persistently elevated (above 130/80 or 140/90 mmHg). It can be classified as primary or secondary high blood pressure. It has been estimated that about 90 to 95 percent of cases are primary due to genetic and lifestyle factors. The remaining 5 to 10 percent can be attributed to identifiable causes such as chronic kidney disease, endocrine disorders, kidney artery narrowing, and use of birth control pills.
High blood pressure affects about 16 to 37 percent of the global population. In 2010, it was estimated that high blood pressure was a factor that contributed to about 18 percent of global deaths (9.4 million). This article looks at 10 foods that cause high blood pressure.
High Blood Pressure Causing Food #1: Lunch Meats
Lunch meats, deli meats, and cold meats are precooked meats that are usually presliced. Lunch meats can be bought at various stores. Canned lunch meats include brands such as Spam. Most lunch meats have a high sodium, fat, and nitrate content. Processed meats such as lunch meats have been found to have a significant contribution to the incidence of diabetes and heart disease even when compared to red meat.
A study involving 448,568 individuals in Europe found that there is an association between the consumption of processed meat and higher mortality rates due to cancer and cardiovascular disease. For example, a 2-ounce serving of lunch meat can contain about 500 mg of sodium, if not more.
High Blood Pressure Causing Food #2: Frozen Pizza
Frozen pizza is one of the most iconic foods in the Western world, especially in the United States. In 2016, the global frozen pizza market was estimated to be $11.1 billion. By 2023, projections show that this market will grow to $17.2 billion.
Frozen pizzas can be a poor choice for those who are at risk of high blood pressure as they may have a high sodium content. The combination of cheese, processed meats, tomato sauce, and crust can lead to high levels of sodium. Frozen pizza manufacturers often add a lot of salt to maintain the flavor of pizzas. For example, a serving of pizza with meat and cheese can contain more than 700 mg of sodium.
High Blood Pressure Causing Food #3: Canned Soups
Canned soup can be prepared by heating it in the microwave, on a stovetop, or in a pan. Other ingredients can be added to these soups such as cream, eggs, pasta, meat, or vegetables. Condensed soup was invented in 1897. This means that the soup can be prepared by addition of milk or water.
Condensed soups allow the packaging to be smaller and sold at a lower price compared to other canned soups. Ready-to-eat canned soups are also available. The market for canned soup grew tremendously in the 1990s. In the last few years, increasing health awareness highlighted the concern for excessive sodium content in canned soups that can cause high blood pressure and other negative health effects. This has led to the introduction of canned soups with reduced salt.
High Blood Pressure Causing Food #4: Tomato Products
While fresh tomatoes contain very little sodium, processed tomato products may have high sodium content. Some examples of tomato products include canned tomatoes, crushed Italian tomatoes, tomato juice, ketchup, tomato puree, tomato paste, and sun-dried tomatoes.
Most tomato products can cause a blood pressure spike among individuals with hypertension. For example, half a cup of classic marinara sauce contains about 400 mg of sodium while 1 cup of tomato juice may have 600 mg sodium. Those who opt to use tomato products should look for reduced or low sodium versions of these products. It is important to note that fresh tomatoes contain lycopene and can help lower blood pressure levels.
High Blood Pressure Causing Food #5: Pickles
Pickles refer to food such as vegetables, meat, eggs, fish, and dairy that have gone through the process of preservation. The process helps extend the lifespan of food through immersion in vinegar or fermentation in brine. A pH of 4.6 or lower is sufficient to kill most bacteria, which enables the preservation of perishable foods for several months. Herbs and spices that have antimicrobial properties are also often added.
Foods that contain a high moisture content are usually pickled with dry salt as it helps draw out the excess moisture. This means that pickles usually contain a high sodium content, which can cause high blood pressure. For example, a dill pickle spear can contain about 390 mg of sodium.
High Blood Pressure Causing Food #6: Trans Fats
Individuals at risk of high blood pressure or have high blood pressure should reduce their consumption of trans fats. Examples of food that contains trans fats include butter, chicken skin, red meat, and full-fat dairy. Trans fats can be found in dairy products and fatty meats. Packaged and pre-prepared food contain high amounts of trans fats.
Trans fats are created when liquid oils are infused with oil through a process called hydrogenation. This process helps increase the stability and shelf-life of packaged foods. Research has found that trans fats are detrimental for cardiovascular health and can cause high blood pressure. Regular consumption of food containing trans fats can also increase the low-density lipoprotein (LDL) cholesterol levels.
High Blood Pressure Causing Food #7: Sugar
Sugar is a substance derived from various sources such as sugarcane and sugar beets. Simple sugars or monosaccharides include galactose, fructose, and glucose. Sugar has been linked to several health issues such as obesity, metabolic syndrome, and tooth decay.
A diet that has high sugar levels reduces the intake of food containing essential nutrients. Excessive sugar intake has also been linked to high blood pressure. When there is excessive sugar consumption, it increases the amount of calorie intake per day, which leads to obesity and high blood pressure. The American Heart Association has a recommendation of 24 grams of sugar for women and 36 grams of sugar for men per day.
High Blood Pressure Causing Food #8: Saturated Fats
Saturated fats are mostly found in animal fats. Foods that contain a high amount of saturated fats include cheese, cream, butter, fatty meats, and other whole milk dairy products. Vegetable products with a high saturated fat content are palm kernel oil and coconut oil.
Most prepared foods available in stores are usually high in saturated fat content. Examples include dairy desserts, sausages, and pizza. The excessive consumption of saturated fats has been linked to cardiovascular disease, high blood pressure, diabetes, and cancer. It is recommended to switch from saturated to unsaturated fats.
High Blood Pressure Causing Food #9: Pastries
Pastries are baked confectionaries made of flour, shortening, and water. Pastries can be sweet or savory. They may also include other ingredients such as eggs, baking powder, butter, milk, and sugar. Some examples of pastry dishes are croissants, pies, quiches, tarts, and pasties.
Excessive consumption of pastries and other baked goods can cause high blood pressure as they are loaded with fat and sugar. This combination also causes weight gain that further contributes to high blood pressure.
High Blood Pressure Causing Food #10: Alcohol
While many may argue that alcohol is an essential part of their lives, drinking too much alcohol can cause high blood pressure. It can also increase the risk of various cancers. Having more than three drinks at once can lead to a temporary spike in blood pressure while excessive long-term drinking can result in chronic high blood pressure.
Alcohol, like sugar, is full of calories and can lead to weight gain. When an individual is overweight or obese, they are more likely to have high blood pressure. Those who need help reducing their alcohol intake should speak to their physician.
