The #1 Habit to Break If You Have High Blood Pressure

The #1 Habit to Break If You Have High Blood Pressure

Understanding Blood Pressure

Blood pressure is the force of blood flowing through your arteries. While it may seem simple, when that blood flows at an exceptionally high rate, it can cause stress on your arterial walls, leading to damage over time, which increases the risk of heart attack and stroke.

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The Two Types of Blood Pressure

Blood pressure is measured in two ways: systolic pressure, which is the force of blood being pumped out of your heart and into your arteries, and diastolic pressure, which measures the force of blood on your artery walls while your heart rests between beats. These numbers are expressed in millimeters of mercury (mm Hg). For example, a healthy blood pressure is under 120/80 mm Hg, while readings above 130/80 mm Hg are considered elevated, and anything above 130/90 is considered high blood pressure.

The #1 Habit to Break If You Have High Blood Pressure, According to a Doctor

If you have high blood pressure, one of the sneaky habits to break is to avoid foods high in added sodium and saturated fat, such as restaurant foods and certain ultra-processed foods. These types of foods are high in sodium, added sugars, saturated fats, and preservatives that help extend their shelf life.

The Problem with Ultra-Processed Foods

Ultra-processed foods, which include items like chips, crackers, candy, packaged baked goods, and soda, are often high in sodium, added sugars, and saturated fats. Dr. David L. Katz, a specialist in internal medicine and preventive medicine with expertise in nutrition, notes that these foods contain ingredients that home cooks would never use, including flavorizers, colorizers, texturizers, and emulsifiers.

The Link Between Ultra-Processed Foods and High Blood Pressure

Research shows a link between ultra-processed foods and high blood pressure. Up to 58% of total daily calories consumed by Americans come from ultra-processed foods. The problem is not just the type of food, but the quantity. Leaning on ultra-processed convenience foods also tends to deliver more added sugar and saturated fats, which can increase heart health risk and crowd out whole foods in your diet.

Strategies for Better Blood Pressure

Here are some tweaks to help bring your blood pressure down:

1. Cook more at home. While it’s not necessary to cook every meal, eating out can lead to higher sodium levels. Making meals at home helps you control ingredients that may spell trouble for heart health, like added sugar and saturated fat.
2. Get active. Regular physical activity is a key part of controlling blood pressure. While nutrition is important, any type of movement is beneficial, even leisure activities like kicking a soccer ball or gardening, which can have a positive impact on blood pressure.
3. Decompress. Chronic stress can increase the risk of high blood pressure. Finding ways to reduce stress, such as a five-minute skin-care routine, a quiet cup of tea, or a vent session with a friend, can make a significant difference.

The Bottom Line

Curbing your intake of foods high in added sodium and saturated fat, as well as regular physical activity and stress management, are top strategies to help reduce high blood pressure. By making these simple changes, you can meet your health goals and reduce your risk of other conditions, such as high cholesterol, diabetes, and obesity.

FAQs

• What foods are high in added sodium and saturated fat?
  • Restaurant foods and certain ultra-processed foods, such as chips, crackers, candy, and packaged baked goods.
• What are ultra-processed foods?
  • Foods that contain ingredients that home cooks would never use, including flavorizers, colorizers, texturizers, and emulsifiers.
• What are the risks associated with high blood pressure?
  • Heart attack and stroke, as well as other conditions like high cholesterol, diabetes, and obesity.
• What are some ways to reduce stress and lower blood pressure?
  • Engage in leisure activities, such as walking or gardening, and find small moments of relaxation, like a five-minute skin-care routine or a quiet cup of tea.