What kind of diet causes hypertension

And be careful of cheeses with high salt content. Fried foods contain a lot of saturated fat and salt, both of which you should avoid when you have high blood pressure. Any kind of breading or seasoning mixes should be low sodium. A lot of the food served at fast-food restaurants is processed and frozen, then cooked by frying or cooking in high-fat oils. Additionally, they are often heavily salted.

Because these are foods that increase blood pressure, they should be avoided. These foods can be convenient, however, many of them contain large amounts of added salt to preserve flavor through the canning, packaging, or freezing process.

Bottom line is, if food is processed in some way, it usually involves adding some form of salt, which is no good for blood pressure. Another food full of sodium is deli meat. Lunch meats are often preserved, cured or seasoned with salt, making them high in sodium.

Cured meats like bacon are off-limits too. Many crackers, chips, and even sweets like cookies, are not good options. Other things to look out for include jerky and nuts. Those might seem like healthier snacks because they are sources of protein and healthy fats in certain nuts , but for those with high blood pressure, they can be bad news.

Look for varieties with no or very little salt added. Another good option if you are craving a crunchy snack, is popping your own plain popcorn and adding salt-free spices to it yourself. You should also avoid pickled foods, which are often full of salt as a result of the pickling process.

That's roughly the amount of sodium in 1 teaspoon of table salt. A lower sodium version of DASH restricts sodium to 1, mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your doctor. The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

It's easy to follow using foods found at your grocery store. The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. When following DASH , it is important to choose foods that are:. The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs. Here's a look at the recommended servings from each food group for a 2,calorie-a-day DASH diet:. The foods at the center of the DASH diet are naturally low in sodium.

So just by following the DASH diet, you're likely to lower your intake of sodium. As you cut back on processed, high-sodium foods, you may notice that food tastes different.

It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating. There is a problem with information submitted for this request. The goals of the DASH diet are: Limit sodium to no more than 2, mg a day eating only 1, mg a day is an even better goal. Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure.

When choosing fats, select monounsaturated oils, such as olive or canola oil. Choose whole grains over white flour or pasta products. Choose fresh fruits and vegetables every day. Many of these foods are rich in potassium, fiber, or both. Eat nuts, seeds, or legumes beans or peas daily.

Fish, skinless poultry, and soy products are the best protein sources. These include whole grains, fruits, and vegetables. Read food labels. Pay special attention to the level of trans fat and saturated fat.

Eating too much saturated fat is one of the major risk factors for heart disease. Food high in this type of fat include: egg yolks, hard cheeses, whole milk, cream, ice cream, butter, and fatty meats and large portions of meats. Some foods worth including in the diet are:. Consider replacing processed foods with heart-healthy alternatives.

For example, instead of a sugary snack, choose some fruit. It is also better to opt for carbonated or flavored water rather than soda. People can also try substituting condiments with cracked pepper and a jalapeno. The National Heart, Lung, and Blood Institute recommends that people working toward a healthier diet make gradual changes. A person might start by eliminating one unhealthy food each week or gradually eating smaller portions. This table shows how many servings of different foods a person should include per day according to the number of calories kcal they consume:.

A person should also get enough exercise where possible. Some people may need to start small and then gradually work up to more activity. People may also wish to ask a doctor about taking blood pressure medication.

High blood pressure is a medical emergency if the systolic blood pressure, or the top number, is above or if the diastolic blood pressure, which is the bottom number, is above Learn about blood pressure levels here. Learn about regular blood pressure screenings here. Eating a varied diet full of nutrient-dense foods can help a person reduce high blood pressure and thus minimize their risk of serious heart health issues.

High blood pressure is known as the silent killer as it rarely has symptoms. Read this article to learn how to diagnose it and when to seek help. Some people may have abnormally high blood pressure in the morning. Here, learn about its causes and treatment, as well as how to measure blood…. High blood pressure is common, affecting one in three people in the U.