For those of us who are on a quest to lower our high blood pressure naturally, managing dietary choices becomes an essential component of maintaining optimal cardiovascular health. While medications and lifestyle adjustments are often part of the regimen, paying attention to what goes into your mouth can significantly impact blood pressure levels. Here's a closer look at five foods to avoid for lowering blood pressure:

Top 5 foods to avoid that all scientists, doctors, and researchers agree on for lowering blood pressure. 

1. Highly Processed Foods: this is the BIGGEST culprit when it comes to high blood pressure. Highly processed foods like breads, pastries, chips, cookies, and even “health bars” (the list goes on and on) are filled oth ingredient chemicals we can barely pronounce, excess sugar, excess sodium, highly processed “hydrogenated”  seed oils that are in most if not all packaged foods.  This process of hydrogenated oil turns liquid fats into hard fats that keep package food from going rancid. These fats are also known as trans fats, and have no health benefits whatsoever. They have been banned from use in the U.S.  The food industry have found ways to use “partially hydrogenated oils” instead. Some common processed foods that contain these trans fats include commercial baked goods, microwave popcorn, frozen pizza, refrigerated doughs and cookies, fried foods, shortening, non-dairy creamers, and margarines. 

2. High-Sodium Foods: Processed foods, despite their convenience, are notorious for their high sodium content. For individuals with hypertension, keeping sodium intake in check is crucial. Canned soups, processed meats, savory snacks, and even seemingly innocuous condiments & bottled salad dressings can pack a sodium punch. Reading labels and opting for low-sodium alternatives can help in managing blood pressure effectively.

3. High-Fat and Fried Foods: Foods rich in saturated and trans fats not only contribute to weight gain but also wreak havoc on cholesterol levels and blood vessel/arterial damage causing high blood pressure. Fried foods, processed meats, and full-fat dairy products are best if not consumed at all if you already have high blood pressure. Opting for leaner protein sources and healthier fats found in fish, nuts, seeds, and avocados can support cardiovascular health and help keep blood pressure in check. Besides containing high amounts of trans fats, fried foods increase inflammation in the body, are high in damaging saturated fats, and most often high in sodium.  

4. Sugary Beverages and Sweets: While the impact of sugar on blood pressure isn't as direct as sodium, its effects on overall cardiovascular health are profound. Sugary beverages and sweets contribute to weight gain, insulin resistance, and inflammation, all of which can elevate blood pressure over time. Sticking to water, unsweetened teas, and moderate consumption of naturally sweet foods can help keep blood pressure levels stable. Excessive intake of added sugars, has been associated with the development and progression of atherosclerosis, the hardening and narrowing of arteries leading to chronic high blood pressure.  Sugar leads to chronic inflammation, an increase in LDL cholesterol, insulin resistance, and glycation.  The latter which causes oxidative stress, more inflammation, and damage blood vessel walls. 

5. Excess Alcohol: While moderate alcohol consumption has been associated with certain cardiovascular benefits, excessive drinking can have detrimental effects on blood pressure levels and overall health. Heavy alcohol intake not only raises blood pressure but also increases the risk of heart disease and other related complications. Moderation is key, and for those with hypertension, limiting alcohol consumption to a minimum is key.

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Eating Smart

Nature created our bodies to eat foods found in our environment, not lab made, highly processed foods. Food is information that instructs which hormones to be released. In return, these hormones dictate our health.

Every food we eat has hormonal instructions. Eating foods that spike your sugar and release excessive amounts of insulin leads to insulin resistance. This process is instructing your body to store energy for the future (aka body fat), and meanwhile all the excess sugar in the blood stream damages the lining of our blood vessel and arterial walls leading to high blood pressure.  What are these foods? These are low fiber, high sugary foods like white breads, muffins, cakes, health bars, fried foods … basically the foods mentioned above

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