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We make it easy for you to participate in a clinical trial for High blood pressure, and get access to the latest treatments not yet widely available - and be a part of finding a cure. What is high blood pressure?High blood pressure, often referred to as hypertension, is the pressure at which blood flows from your heart through your blood vessels. When blood pressure is consistently high, it can cause problems with your heart or damage your arteries. Due to its ability to develop without noticeable symptoms, high blood pressure is often labeled a ‘silent killer.’ High blood pressure is prevalent in the US, as nearly half (47%¹) of adults currently experience it. It is essential that you have regular check-ups and discuss any concerns with your doctor to detect high blood pressure early and treat it as soon as possible. Blood pressure rangesBelow are the five blood pressure ranges according to the American Heart Association². Systolic refers to the top number, and diastolic is the bottom number:
Foods to avoid with high blood pressureCertain foods can elevate your blood pressure or prevent it from lowering to a healthy level. If you have been diagnosed with high blood pressure, it is important to watch what you eat. There are dozens of foods you need to avoid with high blood pressure to maintain healthy levels, so make sure to discuss with your doctor and a dietitian which diet plan is right for you. However, you should generally avoid some categories of food if you have hypertension. Below are ten foods you should avoid if you have high blood pressure: Deep-fried foods According to one review³ of several studies, deep-fried foods, such as French fries and fried chicken wings, are associated with many health conditions when consumed four or more times a week. Fried foods were linked to a higher risk of developing the following conditions: Another study⁴ of 428 women between the ages of 20 and 57 found a higher association between prehypertension (elevated blood pressure) and hypertension where participants had a high intake of fried foods compared to those who did not consume fried foods. Some fried foods to avoid include:
Saturated fats Saturated fats are commonly found in many popular American foods. Research⁵ supports reducing saturated fat intake, which has been linked to increased systolic and diastolic blood pressure. Another study⁶ revealed that while diets high in saturated fats saw an increase in blood pressure, diets rich in polyunsaturated fats, such as from fish, walnuts, flaxseeds, and sunflower seeds, helped prevent blood pressure elevation. Common saturated fats to avoid include:
Red meat Although red meat is often recommended as part of a healthy diet due to containing high amounts of vitamin B12, zinc, protein, and other essential nutrients, it can also be dangerous if consumed in large quantities if you have high blood pressure. Research⁷ shows that 9.8% of people with hypertension and 37% of people with prehypertension consumed red meat regularly. One study⁸ that reviewed 97,745 cases of high blood pressure found a positive association between red meat consumption and increased risk for high blood pressure. The review observed a 14% increased risk for every additional 100 grams of red meat consumed per day. Popular red meats to avoid include: Sugar According to research⁹, evidence from several studies and experimental trials has indicated that added sugar, particularly fructose, boosts heart rate and plays a role in inflammation and insulin resistance while also increasing blood pressure and its variability. Another study¹⁰ reported that the consumption of sugary drinks and foods, such as in the Standard American Diet, is associated with an increased risk of high blood pressure in older women especially. Popular sugary foods to avoid include:
Salt AHA Journals¹¹ reports that high intakes of both sugar and salt directly increase high blood pressure, both systolic and diastolic. A study¹² exclusively on sodium (salt) found that reducing salt intake by a moderate amount lowers blood pressure. The report recommends a daily salt intake of less than five to six grams to see the most benefit. Popular salty foods to avoid include:
Is an unhealthy diet the only cause of high blood pressure?While an unhealthy diet can play a significant role in elevating or lowering your blood pressure, it is not the only cause associated with the condition. Age plays a role, as being 65 or older is a common risk for high blood pressure. In fact, research¹³ shows that hypertension prevalence increases from 22.4% for those aged between 18 and 39 to 74.5% for those aged over 60. Other common causes include having a family history of high blood pressure, stress, use of medication, and birth control. The Centers for Disease Control and Prevention (CDC) reports another three common causes¹⁴: Foods to eat more of if you have high blood pressureAfter discussing the right treatment plan with your doctor, you may find that one of the best ways to lower your blood pressure is by consuming healthier foods. You could also try the DASH diet (Dietary Approach to Stop Hypertension). According to the National Heart, Lung, and Blood Institute¹⁵ (NIH), the DASH eating plan for a 2,000-calorie a day diet includes:
The NIH adds that the DASH diet often includes four to five servings of nuts, seeds, dry beans, and peas per week and five or fewer servings of sweets or desserts per week. You should discuss the DASH diet with your doctor and a nutritionist or dietitian before starting to ensure you follow it correctly. It is also common for certain modifications to be made depending on your condition, allergies, and medical history. Other lifestyle changes to help lower high blood pressureYou will need to make other important changes to your typical routine to reduce high blood pressure and maintain healthy blood pressure levels. Your doctor will be able to suggest additional lifestyle changes for your specific needs, which may include the following: Quitting smoking According to research¹⁶, smoking significantly increases both heart rate and blood pressure. This is because nicotine is associated with narrower blood vessels¹⁷, and narrow blood vessels combined with a faster heart rate cause high blood pressure. One study reported a 4.0±17.9 mm Hg decrease in systolic blood pressure and a 2.5±12.0 mm Hg decrease in diastolic blood pressure among hypertensive patients. Exercising regularly Exercising can play both preventative and therapeutic roles in blood pressure management. In addition to boosting your cardiovascular health, exercise also helps to manage body weight. A higher body weight is considered a strong risk factor¹⁸ for hypertension. Likewise, studies¹⁹ have found a link between exercise training and lower blood pressure results. One study²⁰ even reported that exercise reduced systolic blood pressure by 6±12 mm Hg and diastolic blood pressure by 3±7 mm Hg among participants. Reducing alcohol and caffeine You can safely consume both caffeine and alcohol in moderation. However, they cause high blood pressure or prevent blood pressure-lowering if consumed excessively. One study²¹ found that reducing alcohol intake resulted in an average systolic blood pressure reduction of 3.31 mm Hg. Another study²² reported that, although there isn't substantial evidence supporting a link between long-term coffee consumption and high blood pressure, caffeine intake can acutely increase blood pressure for three or more hours. When to speak to a healthcare professionalIf you are concerned that you or a loved one may have high blood pressure, you should consult your doctor immediately. You should also ensure that you have regular check-ups with your doctor, as hypertension often does not come with any noticeable symptoms, and it can be dangerous if left untreated. This is especially true as you get older since the risks of developing high blood pressure increase with age. Early detection is key to treating and managing high blood pressure. If you have already been diagnosed with hypertension and experience one or more of the following symptoms with a blood pressure higher than 180/120, speak to a healthcare professional immediately:
The lowdownHigh blood pressure is a treatable and manageable condition, but it can be fatal if you don’t follow your doctor’s recommendations properly. If you have high blood pressure, you should limit the ten categories of food outlined in this article to reduce your risk of hypertension and lower your blood pressure. These include:
You should also add more nutritious foods to your diet, such as by following the DASH plan. This will ensure you're getting all your healthy servings of essential vitamins and minerals while limiting your intake of unhealthy foods. It is also important to make other lifestyle changes, such as quitting smoking, exercising regularly, and reducing caffeine and alcohol intake. Ensure that you discuss your high blood pressure with your doctor and any diet and lifestyle changes before starting a treatment program. Remember to seek medical attention immediately if your blood pressure is 180/120 or higher. What not to eat when BP is high?50 foods and drinks to avoid for people with high blood pressure. Salty foods.. Sugary foods.. Red meat.. Sugary drinks.. Alcohol.. Saturated fats.. Processed and prepackaged foods.. Condiments.. What should I eat if I got high blood pressure?Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .
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