High sodium intake can cause your body to retain fluid, increasing blood pressure. Avoid processed foods, canned soups, salty snacks, and fast food, which are often high in sodium.
Processed meats such as bacon, sausage, hot dogs, and deli meats tend to be high in sodium and unhealthy fats, both of which can contribute to high blood pressure and cardiovascular disease.
Be cautious with condiments like soy sauce, ketchup, salad dressings, and barbecue sauce, as they can be significant sources of hidden sodium. Opt for low-sodium or sodium-free versions when possible.
Canned vegetables and soups often contain added salt for preservation. Choose fresh or frozen vegetables and make homemade soups using low-sodium broth or stock to reduce your sodium intake.
Many processed and packaged foods, including frozen meals, boxed mixes, and prepackaged snacks, are loaded with sodium and unhealthy fats. Read labels carefully and choose low-sodium or homemade alternatives whenever possible.
High-sugar beverages like soda, fruit juices, energy drinks, and sweetened teas can contribute to weight gain and insulin resistance, which may increase blood pressure. Opt for water, herbal tea, or unsweetened beverages instead.
While moderate caffeine intake is generally considered safe for most people, excessive consumption of caffeine from coffee, tea, or energy drinks may temporarily raise blood pressure. Limit your caffeine intake if you have hypertension.
Drinking too much alcohol can raise blood pressure over time. Limit alcohol consumption to moderate levels, which is generally defined as up to one drink per day for women and up to two drinks per day for men.