Fruits That Are Good For High Blood Pressure

High blood pressure is a major public health problem that affects tens of millions of people in the United States alone. It can lead to heart attacks, strokes, and kidney disease—and the longer it goes untreated, the worse those health problems can get. In fact, people with uncontrolled high blood pressure are twice as likely to die from coronary heart disease than people with normal blood pressure.

Fortunately, there are plenty of fruits that can help lower your blood pressure. These foods are packed with nutrients that have been shown to reduce blood pressure levels in clinical studies.

Right here on Foodkeg, you are privy to a litany of relevant information on high blood pressure foods to avoid, morning drink for high blood pressure, tricks to lower blood pressure instantly, and so much more. Take out time to visit our catalog for more information on similar topics.

Fruits That Are Good For High Blood Pressure

High blood pressure (hypertension) is a condition in which the force of blood pumping through the arteries is consistently too high. When this occurs, the walls of the arteries are extended beyond their normal limit, which can lead to damage and scarring and put people at risk for heart attack, stroke, and kidney disease. 

Blood pressure is expressed in two numbers: 

High, elevated, and normal blood pressure is usually defined in the following ranges: 

What Foods Lower Blood Pressure?

Diet changes are part of managing high blood pressure. Fruits and vegetables are part of a healthy diet. The top fruits for lowering blood pressure include: 

What Lifestyle Changes Can Help Lower High Blood Pressure?

Lifestyle changes are typically the first-line treatment for hypertension, such as: 

What Medications Are Used to Lower Blood Pressure?

When medications are needed to treat hypertension, they may include: 

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High Blood Pressure Foods To Avoid

Key takeaways:

Elderly grandmother teaching her two grandkids how to cook in a bright white kitchen.
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If you have high blood pressure, lifestyle changes can have a huge impact on how well you manage it. From starting an exercise program to following a healthy diet plan, small changes in your daily routine can go a long way in improving your blood pressure control. There are healthy habits that work over time to improve your health, while others can have an impact more quickly. Some dietary changes — such as decreasing your sugar and fat intake or increasing your fruits and vegetables — can lead to significant decreases in blood pressure in as little as 2 weeks. 

What diet should I follow for high blood pressure?

There are many dietary changes that can improve your blood pressure. Diets rich in fruits and vegetables, legumes (beans, peas, lentils, sprouts), low-fat dairy products, and lean meats are helpful. Research shows that the dietary changes in the DASH diet can prevent and treat high blood pressure in some people. 

Foods to avoid when you have high blood pressure

Making changes in your diet and keeping track of what to eat and what to avoid can sometimes be tricky. To help you get started, here are some common foods and drinks to avoid that can raise your blood pressure.

How does salt raise my blood pressure?

Salt is a problematic food ingredient for people with high blood pressure. So it’s important to make sure you don’t eat too much of it. This may seem easy enough, but it can be hard to avoid salt — even when you aren’t adding it to your food. Without reading the label, it can be difficult to tell if there’s actually salt. But many prepared foods and snacks already have salt added in them.

Americans eat more than 3,400 mg of salt every day, which is above the maximum recommendation of 2,300 mg. The American Heart Association (AHA) estimates that for people with high blood pressure, reducing salt intake to 1,500 mg a day (less than half a teaspoon) can help improve blood pressure and heart health.

If it’s difficult to cut salt out of your cooking, focus instead on other ingredients that can help make your dishes taste better. Try using herbs and spices to season your meals and look for spice blends that don’t have added salt. 

Will sauces and condiments raise my blood pressure?

When trying to avoid table salt, some people will reach for condiments instead — like ketchup, steak sauce, soy sauce, barbeque sauce, or salad dressings. But if you look at their ingredients, you’ll quickly notice that some of these sauces and condiments also have a lot of salt. Red and white pasta sauces tend to have lots of salt, and so does gravy. When choosing condiments and sauces, make sure to read the label and ingredient lists to look for low-sodium options.

Do canned and processed foods affect my blood pressure?

Many canned vegetables, soups, and other food products are prepared with lots of salt to enhance taste and to preserve the food. When possible, try eating fresh or frozen vegetables or low-salt soups. If you need to use canned goods, you can buy foods with “no salt added” or rinse the food before eating to get rid of the extra salt.

Similar to canned vegetables and soups, many processed foods carry lots of salt. This includes some frozen products, like frozen dinners and pizzas. When freshly prepared meals aren’t an option and processed foods are necessary, look for low-salt or low-sodium versions. Some brands make healthier products for people with high blood pressure and heart disease. Those products may have a heart-healthy designation printed on them and will have little to no salt added.

What kind of snacks do I avoid with high blood pressure?

Many people like to munch on snacks between meals or at the end of the day. But traditional snack foods such as chips, cookies, crackers, jerky, and dips, all have lots of salt. It’s the salt, fat, and sugar that makes these snacks so addictive.

Instead, look for versions with little or no salt added, or make your own. For example, popular chip and popcorn flavorings such as ranch, salt and vinegar, cheese, and barbeque are all high in salt. Another option is buying plain popcorn or chips and adding your own spices, so you don’t have to worry about salt at all.

Can eating cured meats and pickled foods raise my blood pressure?

Ham, bacon, and deli meats are often prepared by soaking them in a brine bath made with salt water and spices. While cured meats can be really tasty, it’s best to avoid them. Avoiding cured meats can be tough, especially during the holidays when you go out to eat or when you’re making a sandwich. Sandwiches are really high in salt because bread, cheese, condiments, and deli meat all have salt. It’s quite easy for one sub or sandwich to have over 2,000 mg of salt.

Similar to cured meats, pickled foods also carry a lot of salt. Pickling is a process where food sits in a solution of salt and other flavoring agents to preserve the food and add flavor, texture, and color. Because of this, pickled foods are often high in salt. If you’re concerned about your blood pressure, avoid eating pickles or other pickled foods like kimchi and sauerkraut, or at least wash them before eating to decrease the salt content.

What effect does alcohol have on blood pressure?

Drinking too much alcohol may cause your blood pressure to rise dramatically. The AHA recommends that men drink no more than 2 drinks a day and women drink no more than 1 drink a day. A drink is defined as 12 oz beer, 4 oz of wine, 1.5 oz of 80-proof spirits, or 1 oz of 100-proof spirits.

For people who drink alcohol on a daily basis, cutting back to recommended levels can lower blood pressure by about 5 mmHg. Alcohol may also interact with certain medications. If you are taking medication to control your blood pressure, check with your healthcare provider to see if alcohol use is safe for you. 

Can I drink caffeine with high blood pressure?

Coffee, tea, and energy drinks often contain caffeine, which can cause your blood pressure to rise by 10 mmHg or more (especially in those who also smoke). For people with a blood pressure in the normal range or those who drink caffeinated beverages regularly, caffeine really isn’t an issue. But if you have high blood pressure, it’s recommended that you limit your caffeine intake and choose decaf or half-caff coffee or caffeine-free teas instead.  

How does eating high-fat foods affect my blood pressure?

Fats are a necessary part of the average diet and provide building blocks for our cells. They are also a source of energy. But it’s generally advised to moderately consume unsaturated fats that are good for your body — like nuts, seeds, fish, and avocados — while avoiding the saturated fats that are unhealthy (fried foods, red meats, dairy).

High-fat foods directly raise your blood pressure, and they can also raise your risk for developing other problems, like high cholesterol and Type 2 diabetes. The mixture of hypertension, diabetes, and high cholesterol can dramatically increase your risk for heart disease. Choosing lean meats, low-fat dairy products, and grilling, broiling, or baking your foods are great alternatives to high-fat meals. 

The bottom line

Many foods and drinks can increase your blood pressure, oftentimes through salt that you cannot see. It’s easy to consume a lot of salt without being aware of it, so make sure to check nutrition labels and ingredients when you can. Limiting your intake of salt (maximum daily limit of 1,500 mg), alcohol, caffeine, and unhealthy fats is really important if you have high blood pressure. If this is a challenge for you, talk to your healthcare provider about referring you to a nutritionist who can help you explore healthy options and cooking tips.

Tricks To Lower Blood Pressure Instantly

High blood pressure (hypertension) is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention (CDC). In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutes—give these methods a try if you’d like to lower your blood pressure immediately:

These techniques can provide a quick fix, but it’s important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:

What Are the Symptoms of High Blood Pressure?

Perhaps you’re not sure if you have high blood pressure. If it has been a while since you’ve had your blood pressure taken, consider scheduling a wellness visit with your medical provider. In the meantime, here are some of the key signs of high blood pressure to watch out for:

When to Call 911

High blood pressure may warrant emergency care. If your blood pressure is 180/120 or greater, or if you experience any of the following symptoms, call 911 immediately:

Your Partner in Heart Health

Tufts Medical Center Community Care is here to help you achieve your best heart health. Our multispecialty medical group features a growing team of internists, family medicine physicians and cardiologists who collaborate to provide comprehensive care to patients with high blood pressure and other cardiovascular conditions.

To schedule an appointment with a cardiologist or primary care physician at Tufts Medical Center Community Care, contact our friendly professionals today or reserve an appointment online. Telemedicine services are also available—give us a call to learn if this type of appointment is right for you.

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