Hypertension—or high blood pressure—is an issue that shouldn’t be ignored. Over time, it can lead to serious health risks like heart disease, stroke, and more. If you struggle with hypertension, there are many changes you can make to your daily life to manage the issue (find some of the best options here!) but one of the most important factors to consider is your diet. While there are many heart-healthy foods you can add to your plate to help lower your blood pressure (like these), there are also several things you should consider cutting out to mitigate your risk.
To discover some of the worst foods for high blood pressure and your overall heart health, we spoke to cardiologist Dr. Raed Bargout, registered dietitian Krutika Nanavati, and nutritionist Susan Schachter, co-founder of 120/Life. They told us that deli meat and canned foods should be avoided by anyone who struggles with hypertension. Learn more about the risks of these high-sodium foods below.
1. Deli meat
From ham to roast beef to bologna, deli meat is a popular sandwich ingredient that many of us have in our fridges right now. However, as common as this food is, it can take a serious toll on your health if you eat it on a regular basis. In fact, according to Dr. Bargout, it's one of the worst options out there when it comes to blood pressure and heart health.
"Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke," he says.
Schachter concurs: "Processed meats, such as bacon, sausage, and deli meats, are high in sodium, unhealthy fats, and preservatives," she warns. "They can contribute to weight gain, high cholesterol levels, and hypertension."
One of the main issues at hand here is the salt content. Deli meats are excessively high in sodium, way more than the daily advised content. "Consuming too much salt can increase blood pressure," Schachter warns, pointing out that The American Health Association recommends no more than 2,300mg, and under 1,500mg for adults with hypertension. Meanwhile, just one slice of lunch meat contains around 350mg of sodium—and when you consider how many slices you'd put on a sandwich, that can easily make up more than half of your recommended intake. Yikes!
Instead of high-sodium, processed salami, bologna, and more, try opting for fresh turkey or chicken on your sandwich.
READ MORE: 2 Of The Worst Processed Meats That Lead To Belly Fat, According To Experts
2. Canned food
In addition to deli meats, canned food is another highly processed, high-sodium food that health experts recommend cutting out of your diet if you struggle with hypertension. "High sodium, sugar, or preservatives are sometimes added to canned foods to improve their flavor," Nanavati says. These can increase the risk of high blood pressure and heart disease.
While the sodium in canned food is a major issue, Nanavati says there's another factor to consider as well: a chemical known as BPA. "Many canned foods contain Bisphenol-A (BPA), a chemical that is known to cause hormone disruption and has been linked to a variety of health issues," she explains. Uh-oh!
Then there's the fact that canned foods don't offer nearly as many nutrients as whole foods do. "Since canning typically involves high heat, water-soluble vitamins can be lost as some vitamins are sensitive to heat," Nanavati goes on. That means that when you eat canned vegetables, for example, you're putting yourself at risk with all of those preservatives while reaping minimal nutritional benefits. Health experts agree that this is one of the worst canned foods out there.
If you still want to buy canned foods, she offers a bit of advice for finding healthier options: "Look for items with minimal added sugar or sodium and check the serving size. Aim for a variety of fresh fruits and vegetables that are packed without added sauces or syrups," she concludes.
The bottom line
Ultimately, there are many factors that can impact your blood pressure and your overall heart health, from the amount of sleep you get each night to your stress levels. However, your diet is one crucial component. By limiting your intake of processed, sodium-rich foods like deli meats and canned foods, you'll be one step closer to a healthier heart.
