5 Foods that Increase Hypertension

Hypertension, or high blood pressure, is a common medical condition that can increase the risk of heart disease and stroke. Managing blood pressure through an active lifestyle is important for maintaining good health. Making informed dietary choices can help reduce the risk of developing high blood pressure and improve overall fitness.

In this blog, we will be exploring some foods that can contribute to the development of hypertension and some ways to incorporate them into the diet without much negative impact.

1. Salt
   A high-salt diet causes the body to retain more water and increases blood pressure as a result. The daily recommended amount of sodium is 2,300 milligrams through diet.
   Some examples include replacing salt with lemon - juice or zest - and garlic. [1][2][3]
   
   
2. Alcohol
   Excessive alcohol can affect the muscles in blood vessels, making them narrower than they normally are. The narrowing of blood vessels leads to increased blood pressure/hypertension.
   It is recommended to limit alcohol intake to one drink per day for women and two drinks per day for men. [4][5]
   
   
3. Caffeine
   Coffee has caffeine, a vasoconstrictor (decreases the size of the blood vessel), which is known to increase blood pressure. But, the rise is usually temporary even when consumed in large (more than 400 mg) amounts. The antioxidants in coffee are usually blamed for their hypertensive properties.
   Coffee alternatives like turmeric milk or chicory root coffee are some of the closely related yet healthful alternatives. [6]
   
   
4. Processed and packaged foods
   Packaged foods are usually high in sodium and sodium raises blood pressure. They usually have a high amount of sodium because salt prevents the growth of pathogens, increases shelf life and improves texture. Reducing the consumption of such foods will lower the risk of increased blood pressure.
   Home-cooked meals are an excellent substitute for packaged and processed foods with a lot of sodium. [7]
   
   
5. Fried foods
   Fried foods are incredibly high in unhealthy fats, especially saturated fats. Saturated fat increases the level of cholesterol in your body.  The excess cholesterol usually builds itself up in the blood vessels making them narrower which increases the blood pressure.
   Consuming oils that are healthier like olive or avocado oil is beneficial. These are high in unsaturated fats and not in saturated fats.[8]

It's important to remember that while certain foods can contribute to hypertension, they are not the only factors that can play a role in developing high blood pressure. Other factors such as stress, genetics, and lack of physical activity can also contribute to the condition. That's why it's so important to manage blood pressure through a healthy lifestyle that includes a balanced diet as well as regular exercise and stress management techniques.