The #1 Food You Should Limit to Reduce Your Risk of High Blood Pressure, According to Dietitians
Key Points
More than half of American adults have high blood pressure (aka hypertension), a silent condition that raises the risk of heart attack and stroke. Yet, as prevalent as high blood pressure is, there are steps you can take to prevent it. One of the most powerful is diet. While there are lots of foods to protect against high blood pressure, there are others that can cause it. Research has found that one of the biggest offenders is processed deli meat. It’s so potentially troublesome that one study found that consuming as little as 17 grams of processed meat per day (slightly more than a half-ounce) may increase a person’s odds of hypertension.
If you’re eating a deli sandwich while you’re reading this, don’t panic. One meal won’t cause hypertension. But there are important reasons to limit this blood pressure-raising food. Read on to learn why deli meat spells bad news for blood pressure, plus dietitian-approved alternatives to keep your numbers in check.
Deli Meat Are Often High in Sodium
Food manufacturers add sodium to deli meat to improve taste and help maintain texture and shelf life. “Deli meat is one of those foods where the sodium content can be surprisingly high,” says a dietitian. “A standard 3-ounce portion—just a few slices—can deliver a serious sodium hit.”
Take deli ham, for instance. One 3-ounce serving packs roughly 750 milligrams of sodium. That’s roughly two-thirds of the maximum 2,300 mg of sodium most of us should eat in an entire day, and half the 1,500-mg recommended limit for people with high blood pressure.
Why is sodium such a problem? “High sodium content may cause your body to retain water, increasing blood volume and putting extra pressure on your blood vessel walls, which directly impacts blood pressure,” says aregistered dietitian . Considering the typical American consumes an average of 3,300 mg of sodium daily, every bite counts. Since even reduced-sodium deli meats can contain surprisingly high sodium, label reading is a must.
It May Contain Blood Pressure-Raising Preservatives
Sodium isn’t the only additive in processed deli meat that’s bad for blood pressure. Many deli meats also contain added nitrates and nitrites. These ingredients are added during processing to improve color and flavor and protect against bacterial contamination.
It doesn’t help that these substances are confusing! While nitrates and nitrites naturally found in fruits and vegetables have been found to be beneficial for blood pressure and heart health, nitrates that are added to processed foods, like deli meat, have the opposite effect. According to research, added nitrites may raise blood pressure by narrowing the arteries. In addition, these compounds have also been linked to insulin resistance, coronary heart disease and cancer. So, it’s a good idea to limit them as much as possible.
It Lacks Fiber
When you think of fiber, digestive health might be the first thing to come to mind. However, fiber also plays an important role in heart health, including blood pressure. In fact, one study recommended dietary fiber as a treatment for blood pressure control. That’s because fiber is believed to feed your good gut bacteria, helping them produce blood pressure-lowering compounds called short-chain fatty acids.
Trouble is, deli meats are completely devoid of fiber. Better bets are naturally fiber-rich whole foods, like fruits, vegetables, beans, lentils, chickpeas and whole grains. These foods are staples of then DASH diet , an eating plan with a long, proven track record for lowering blood pressure. But if a turkey sandwich is your only option, order it on whole-wheat bread and pile on the lettuce, tomato, avocado and onion for fiber.
Foods to Focus On for Healthy Blood Pressure
While deli meat may be trouble for blood pressure, there are lots of foods you can eat to improve your numbers, like these.
- Fruit. Fruit is rich in potassium, a key nutrient for healthy blood pressure. This mineral works by balancing the blood pressure-raising effects of sodium in our diets. Both fresh and dried fruits are great ways to get more potassium, especially apricots, prunes, bananas and watermelon (our favorite food for lower blood pressure!). Plus, they’re also rich in fiber.
- Vegetables. Like fruits, vegetables are loaded with potassium. And they’re among the best sources of fiber. Top choices include potatoes, beets, leafy greens, avocados, beans and legumes. Thanks to quick, convenient options like bagged salad and spinach, canned beans and lentils and frozen veggies, getting your fill is easier than you might think.
- Low-Fat Dairy and Dairy Alternatives. Low-fat dairy is another DASH diet staple that’s rich in blood pressure-regulating potassium and calcium. “Calcium supports contraction and relaxation of blood vessels,” says Hemler. “You don’t need to stick to dairy. Yes, milk and yogurt are great, but leafy greens like kale and bok choy, tofu, almonds and calcium-fortified plant milks also count.”
- Whole Grains. In addition to dietary fiber, whole grains provide magnesium, which also supports healthy blood pressure. “Magnesium keeps blood vessels relaxed and helps regulate other key minerals like calcium and potassium,” says Hemler. To make sure you’re getting the most bang, opt for 100% whole grains when choosing bread, pasta and cereal.
- Fatty Fish. Fatty fish are rich in DHA and EPA long-chain omega-3 fats that have been shown to reduce blood pressure. While all fish are good for you, salmon, mackerel, anchovies, herring and sardines are the best sources of these heart-healthy fats.
- Water. “Consistent fluid intake like water keeps your blood volume stable and helps your kidneys flush out excess sodium,” says Hemler. “When you’re even mildly dehydrated, your blood vessels can constrict, and your blood pressure may increase.” In addition to water,hydrating foods like cucumbers, melons, oranges and lettuce can also help you get the fluids you need, he says.
Our Expert Take
Deli meats deliver a double-edged sword when it comes to high blood pressure. On one end, they’re filled with blood pressure-raising sodium and nitrates. On the other, they’re low in fiber, which helps protect against hypertension. That’s why deli meats are the No. 1 food to limit to reduce your risk of high blood pressure. We’re not saying you can never eat a ham or turkey sandwich again, but the fewer deli meats on your plate, the better. So, next time you need a quick lunch from the deli, order a tuna sandwich on whole-wheat bread instead. Your heart will thank you.