I know what foods to stay away from, but what drinks should I avoid if I have high blood pressure? Keep reading to find out.
High blood pressure, also known as hypertension, affects 47 percent of adults in the U.S. and diet has a big impact on its development. For example, foods that are salty, sugary, and high in saturated fats increase blood pressure – especially salty foods.
For this reason, the American Heart Association (AHA) recommends eating plenty of fruits, vegetables, lean protein, and whole grains. They also recommend limiting red meat and foods that are high in sodium and added sugars.
Drinks to Avoid
If you’re trying to improve your blood pressure health, then limit or avoid sugar-sweetened drinks, which indirectly contribute to hypertension by promoting obesity. While added sugar may also have a direct effect, more research is necessary.
According to a 2019 study on females with hypertension, decreasing sugar by 2.3 teaspoons may decrease systolic blood pressure by 8.4 mm Hg and diastolic blood pressure by 3.7 mm Hg. As a result, the AHA recommends a daily added sugar limit of 9 teaspoons for males and 6 teaspoons for females.
In addition to sugary drinks, you’ll want to avoid drinking too much alcohol, as this can increase your blood pressure. Some studies show there’s a link between drinking less alcohol and lowering blood pressure. Therefore, if you have hypertension, consider limiting your alcohol intake.
Alcohol may prevent certain blood pressure medications from working effectively and many alcoholic drinks are high in calories and sugar. Moreover, drinking too much alcohol can contribute to obesity, which is a risk factor for hypertension. The AHA recommends a limit of two drinks per day for males and one drink per day for females.
What You Should Eat
If you want to reduce your blood pressure, then eating heart-healthy foods is the best thing you can do. Heart-healthy foods include vegetables, fruits, whole grains, fish, poultry, nuts, and legumes. Some research also suggests that specific foods and minerals like potassium, nitrates, beets, and pomegranate juice may help lower blood pressure.
If you don’t know where to start, you can follow a set diet plan like the Mediterranean Diet or the DASH Diet, which was designed specifically to lower blood pressure. In addition to eating healthily, you can give your system an extra boost by exercising regularly and taking supplements like L-arginine Plus. Its ingredients promote circulation, blood pressure health, and more. Give your health the support it needs by limiting alcoholic and sugary drinks and instead eating heart-healthy foods and taking L-arginine Plus.