High blood pressure is a hidden force that silently attacks the cardiovascular health of millions of people around the world. According to Dr. Sohaib Imtiaz, Medical Director of verywell Health in the US, with salt, saturated fat and high sugar, processed foods help the body retain water and increase blood vessel resistance, thereby pushing up blood pressure.
Here are 12 tricks that often appear in daily meals, along with suggestions for alternatives to help you easily control your blood pressure:
French fries
Sodium: 527 mg/28 g
saturated fat: 3.4 g
French fries contain a lot of salt, which increases water retention and puts pressure on blood vessel walls, easily leading to high blood pressure.
Replace: Brush corn with air or roasted chickpeas.
Processed meat
Tetri: 249 mg/serum
saturated fat: 1 g
Bacon and jambon deli contain a large amount of salt, stimulates water retention and reabsorbs sodium.
Replace: Fresh skinless chicken, steamed fish, tofu or unsalted lean roasted meat.
Phosphate pickles
Sodium: 326 mg/fruit
Salted pickles can provide hundreds of mg of sodium in a small serving.
Replace: Fresh cucumber or pickled cucumber at home with vinegar instead of salt.
Can of olive
Sodium: 62 mg/fruit
Fresh olives with little salt are not a concern, but salted olives contain high sodium.
Replace: unsalted fresh olives, nuts (almonds) or berries.
C boiled soup
Tetri: 798 mg/1 cup
Eating canned chicken noodles can easily exceed the limit of 1,5002,300 mg of sodium/day.
Sub place: Self-cooked, unsalted or herbal spices.
Rapidly fried potatoes ( snack)
Sodium: 134 mg/small part
crispy fried snacks are often rich in fat and salt, which increases both bad cholesterol and blood pressure.
Replace: Sweet potatoes, carrots, grilled squash or fried without oil.
Avocado
saturated fat: 7.3 g/tespoon
Although not containing sodium, avocados are rich in saturated fat, which can increase cholesterol and blood pressure.
Replace: Low-salt vegetable butter or extra virgin olive oil.
Red meat
Tetri: 469 mg/fastburger
saturated fat: 3 g/burger
Beef, Lamb or pork rich in saturated fat are closely related to high blood pressure.
Replacement: Fish, skinless chicken breast, or plant protein.
Coconut oil
saturated fat: 11 g/ tablespoon
Coconut oil contains the highest amount of saturated fat in oils, which is not recommended for people with high blood pressure.
Replace: Olive oil or canola oil.
ice cream
Sugar: 14 g⁄2/1 cup
saturated fat: 4.5 g
High sugar reduces nitric oxide dilation, while saturated fat increases cholesterol.
Sub place: Nonfat frozen yogurt or fruit-mixed Greek yogurt.
carbonated soft drinks
Sugar: 37 g/lon
Sodium: 11 mg/lon
Sugar and caffeine in soda can quickly increase blood pressure and cause water retention.
Sub place: Water, unsweetened carbonated water, kombucha or herbal tea.
Alcohol
natri: 14 mg/bia 12 oz
Regular consumption of alcohol is associated with unknown mechanisms for high blood pressure, but limitations help control the index.
Sub place: Mocktail, non-alcoholic beer, or diluted fruit juice.
Experts' advice
"Reducing sodium, saturated fat and sugar is an important strategy to lower and maintain healthy blood pressure," Dr. Sohaib Imtiaz emphasized. He recommends adopting a DASH (Dietary Approaches to Stop hypertension) diet rich in fruits, green vegetables, whole grains and low-fat dairy.
Controlling blood pressure is not only about medication, but also about daily food choices. By replacing salty, saturated and sugary dishes with low-sodium, high-fiber and mineral options, you have the key to keeping your blood pressure stable and protecting your cardiovascular health in the long term.
