Cold meat has long been a familiar "starvation save" dish for many busy people. But hidden under that convenience is the silent risk of increasing blood pressure, a factor that directly threatens the health of the heart, kidneys and brain.
High salt, add more: recipe for causing blood pressure to escalate
Explaining why cold meat can increase blood pressure, Laura Demrose, a nutritionist at Wexner Medical Center (O State University), said: Processed meats are high in salt. Salt helps the body retain water, increases blood volume and pulls blood pressure up".
Not stopping there, many types of cold meats also contain nitrates and nitrates, preservatives that help the meat deteriorate for longer but can narrow the arteries, creating a burden on the heart. A series of international studies have also shown that this group of additives is associated with increased blood pressure.
According to the American Heart Association (AHA), the maximum sodium limit for adults is 2,300 mg/day, but for people with blood pressure control, the recommended level is only 1,500 - 2,000 mg/day. To make it easy to imagine, a large ham sandwich can contain up to 750 mg of sodium.
Which is the worst and which is the safest choice?
According to Julia Zumpano, a nutritionist at the Cleveland Clinic, the risk depends on the type of cold meat: Processed red meat is often worse than poultry. The higher the sodium, the more processed it is, the greater the impact on blood pressure.
The particularly worrisome types include: Italian sausage; Bologna; Cotton Ham; Steamed meat; Pepperoni.
However, not all options are bad. Consumers can reduce the risk by: Choose a chicken or turkey that reduces sodium, prioritize the type of "no nitrit/nitrate, buy unprocessed frozen meat, choose <350 mg of sodium for each serving of 56 g, or simply cook the fresh meat yourself, to reserve the leftovers for lunch the next day.
Although convenient, cold meat should not become a daily dish, especially for people at high risk of blood pressure. Eating alertly is the first step to keeping your heart healthy amid a stressful life.
