High Blood Pressure Foods to Avoid

Sugar - Avoid sweets, chocolate, cookies, doughnuts and any other foods that is high in sugar. One of the best ways to reduce your blood pressure is by losing weight; reduce your sugar consumption if you have high blood pressure. In all foods always be careful to check the levels of sugar.

What are the most common sugar food sources?

Food item  Sugar sourceWhat can I do?
Sugar sweetened drinks (fizzy drinks) All of the sugars are likely to be added free sugars 

Swap to water, 'diet', sugar free or no added sugar drinks

Cakes, puddings, biscuits, sweets, chocolate, honey, syrup, jams, spreads All or most of the sugars are likely to be added free sugars Eat these foods just occasionally as a treat
Sugary breakfast cereals Some may have sugars from added dried fruit, but all or most of the sugars are likely to be added free sugars

Eat these foods just occasionally or swap to a no added sugar version

Fruit juice, smoothies   All of the sugars are free sugars, released from the fruit during juicing

Read The British Heart Foundation Guidance on juices and smoothies

Fruit yogurt or fromage frais  The sugars are a mix of added free sugars (about two thirds) and sugars from the fruit and milk (about one third) 

Enjoy some of the time, or swap to a no added sugar version

Plain or 'diet' fruit yogurt, no added sugar The sugars are from milk and whole fruit so these are not free sugars Enjoy, these are a healthy choice
 Fruit or fresh fruit salad   The sugar is found within the structure of the fruit Enjoy, these are a healthy choice

 

How much is too much sugar?

Free sugars shouldn’t make up more than 5 per cent of the energy (calories) you get from food. For adults, that adds up to about 30g a day.

Children should eat less free sugars than adults, according to their age.

Age   Max. free sugars per day
4 – 6 years 19g
7 – 10 years  24g
Adults and young people over 11  30g

sugar foods to avoid high blood pressure

Deep Fried Foods- Deep fried foods such as fried chicken, onion rings, crisps, fried cheese, pastries etc. are high saturated fat, and also chips (French Fries) are full of salt. Bacon- Bacon is one of the fattiest meats, and eating it frequently can have terrible effects on your blood pressure. In addition to the poor ratio of fat to protein, bacon is high in sodium, which raises your blood pressure levels.

deep fried foods to avoid high blood pressure

Caffeine - The caffeine in coffee causes a short term blood pressure spike that can have negative effects on your health. As an alternative, is best to have a decaffeinated coffee to get rid of your coffee habit if you have high blood pressure. Do not consume any caffeine products if you have high blood pressure.

Alcohol - Drinking frequent alcohol can result to hypertension worsening. Avoid drinking large amounts of alcohol; responsible and infrequent alcohol consumption is recommended.

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Fatty Red Meat - Fatty cuts of red meat such as steak, lamb, beef, and pork are high in sodium and fat which can be bad for your heart health.

Packaged and Processed Meats - Pre-packaged meats, including ham, hot dogs, salami, etc. tend to contain high levels of sodium. Added salt is also common in these types of processed or packaged meats. Avoid these high sodium products by purchasing fresh meat directly from the butcher.

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Energy Drinks - The caffeine in energy drinks can produce a temporary blood pressure rise that has negative health effects. Avoid consuming energy drinks frequently; if you need some extra energy, go for a walk and repair with fresh air. Table Salt- Since sodium is one of the leading contributors towards high blood pressure; table salt should be avoided if your blood pressure levels are too high. In all foods be careful to check the ingredients to see the level of salts.

Canned Beans - Canned beans can be loaded with sodium for preservation purposes and they also can contain a high amount of salt. If purchasing canned beans, rinsing the beans with a colander and water helps to wash away most of the salt.

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Soups - Soups can be loaded with salt and sodium and cannot be rinsed out to reduce salt content. When choosing soups try to find low in sodium or reduced salt products and take advantage of the nutrition facts label.

Sauces - Ketchups, BBQ sauce, sweet chilli sauce etc. are often loaded with salt and sugar. Create your own products with natural ingredients for ingredient and salt control.

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