9 Foods To Avoid To Reduce Hypertension Risk

The consumption of healthy food rich in fibre, magnesium, potassium, calcium and other heart-friendly nutrients are promoted for reducing ones risk of hypertension.

An ideal diet that would help you reduce hypertension risk would include a variety of nutritious foods, low-fat dairy, fresh produce and moderating consumption of whole poultry, grains, fish and nuts. It should also limit the intake of foods rich in salt and sugar, as they are the biggest contributors to a higher blood pressure.

The recommended sodium intake is below 2300 milligrams per day. You can find the Percent Daily Value (%DV) on the Nutrition Facts Label on the food product, 5% DV or less of sodium per serving is considered low whereas 20% DV is considered towards the higher side.

A maximum adder sugar intake of 37.5 grams for men and 25 grams for women, per day is recommended by The American Heart Association (AHA).

This may all seem daunting but don’t worry, it is possible for most people to lower their blood pressure naturally by making minor adjustments to their diet.

One can start by reducing the consumption of food items which are full of added sugars, they lead to weight gain due to the empty calories they come loaded with. A reduction in the consumption of salt and other food products that contain copious amounts of salts as the excess sodium further increases the pressure on the walls of the artery by increasing the blood pressure.

This may all seem daunting but don’t worry, it is possible for most people to lower the blood pressure naturally by making minor adjustments to their diet. You can exclude the following items from your diet to make a positive impact on your Hypertension:


Pickles are delicious and is a mainstay of the Indian cuisine, but
preserving any food required salt as it helps stop the decay of food. adds to our hypertension as it is packed with sodium. Even the healthiest vegetable can wreak havoc with your hypertension once converted into a pickle since it absorbs all of the salt, hence getting loaded with sodium.

Packaged and Processed Meats

The salt in breakfast sausages, hot dogs and other pre-packaged meats help in preserving the meat for longer by slowing down its decay, but it’s the salt itself which contributes to the increase in sodium hence causing a higher blood pressure. This can be avoided by buying meats directly from the butcher rather than consuming pre-packed and processed meats.

Soft Drinks

Yes, they’re tasty. Yes, they can be refreshing on a hot summer day, but these soft drinks supply you with nothing more than plain sugar and along with it, empty calories. You might be shocked to find out that a single can of soda (355ml) contains a whopping 39 grams of sugar, Whereas the recommended daily consumption of sugar for men and women are 37.5 grams and 25 grams respectively! They’re best avoided and substituted with fresh fruit juice.


The consumption of alcohol in moderation reduces the risk of heart
diseases. With moderation being the operant word, excess of it results in
dehydration and long term weight gain, both of which cause an increase in
hypertension. The recommended amount of alcohol consumption for men and
women are 2 servings daily and 1 serving daily respectively

Canned or Bottled Tomato Products

The preservative properties of salt make it a great choice for bottled or canned goods as it helps retain the flavour and prevent decay. This means that they’re chock full of sodium, thus a terrible choice for anybody looking to manage or reduce the risk of hypertension. The alternative is to create your own tomato products utilizing fresh canned tomatoes to ensure control over ingredients.


Offering nothing more than empty calories and plain sugar, it spikes
your insulin levels thus adversely affecting your hypertension. These are best avoided and replaced with healthier alternatives such as freshly cut fruits.

Canned Beans

Canned beans retain their flavour due to the salt they’re loaded with for preservation purposes. Consuming fresher alternatives would the best option, but in case that’s not possible then rinsing the canned beans
with a strainer and some water would help get rid of most of the salt.


It’s normal to have a sweet tooth, but to satiate those cravings with
donuts, cakes and cookies only adds to your hypertension risk as they are
loaded with sugar and harmful fats. This often leads to weight gain and
hypertension over time. Portion control and replacing these items with
healthier alternatives such as raisins, and fruits are effective in combatting the potential hypertension risk.

Premade Soups

We’ve all been led to believe that premade soups come packed with nutritious veggies and hence are a healthy meal option, but the copious amounts of salt and sodium present in it makes it a bane for hypertension. The only alternatives are to check the labels of the premade soups to look for key terms such as ‘Low in Sodium’ or ‘Reduced Salt’, or to make your own soup from scratch using fresh ingredients.

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