With high blood pressure it’s important you follow a diet low in sodium and low in fat (particularly saturated and trans fat). Here are some foods that should be on your “avoid” list as your work to manage your high blood pressure.
Pickles are low calorie, which is great. However, they are loaded with sodium. One medium pickle (~5 inches long) can have around 570 mg of sodium. That’s over 1/3 of your sodium limit (1500 mg) for the day.
2. Canned Chicken Noodle Soup
I know, the thought of chicken noodle soup sounds warm and comforting . . . but beware A one cup serving can contain up to 880 mg.
It’s a low calorie and a great way to add vegetables to a bratwurst, right? Nope. A half cup may only have ~13 calories, but it also provides you over 460 mg of sodium.
4. Fast Food French Fries
Yes, many fast food chains are now frying their fries up in trans fat free oil (but not all!); French fries still provide a large dose of fat and sodium. A medium serving of fries provides ~19 grams of fat and 270 mg of sodium.
I don’t really count this as a meat. It’s mostly fat with three slices carrying 4.5 grams of fat and ~270 mg of sodium. Opt for lower sodium varieties and try turkey bacon instead of pork. Even with these switches bacon should remain a “special treat” not an everyday indulgence.
6. Whole Milk
Dairy is a great source of calcium, but high fat dairy sources provide more fat than you need. A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated.
7. Frozen pot pies
A single pot pie equals a serving of ~1300-1400 mg of sodium PLUS ~35 g of fat. The fat includes trans fat which you want to eliminate from your diet completely and an unhealthy dose of saturated fat. Clear out your freezer!
You gotta love a warm Krispy Kreme donut, right? Well you’re not treating your body very well when you indulge. One donut packs 200 calories with 12 grams of fat.
9. Ramen noodles
I hate to admit it, but I actually liked Ramen noodles during my college days. What was I thinking? One package of Ramen noodles adds 14 grams of fat to your day AND 1580 MG OF SODIUM!
I almost didn’t add this to the list just because of the margarine versus butter debate. I’m not opposed to margarine, BUT you must select margarine that contains NO TRANS FATS. Read the label closely. Avoid trans fats completely.
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure provided by Health Central dietitian Lisa Nelson at https://lowerbloodpressurewithlisa.com.
Lisa Nelson RD, a registered dietitian since 1999, provides clients step-by-step guidance to lower cholesterol and lower blood pressure, so they can live life and enjoy their family for years to come. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques. She can be found on Twitter @lisanelsonrd and Facebook at hearthealthmadeeasy.