Hypertension: foods to absolutely exclude from your menus

High blood pressure, or hypertension, is a major health problem which affects millions of people worldwide. Often called the “silent killer” because of its lack of apparent symptoms, it can lead to serious complications, such as cardiovascular disease, stroke and kidney failure.

Salt and salty foods

Salt is one of the biggest enemies of blood pressure. Excessive sodium consumption can lead to water retention, increasing pressure on blood vessel walls. Obvious sources of salt are salt shakers and homemade foods, but the real danger often lies in processed and packaged foods. Here are a few examples:

• Prepared meals: Often very high in sodium to improve preservation and taste.
• Cold meats: Ham, sausage, bacon and other processed meats contain high amounts of salt.
• Canned goods: Canned vegetables, soups and sauces often have salt added to extend their shelf life.
• Salty snacks: Chips, pretzels and other snacks are salt bombs.

To reduce sodium intake, read labels carefully and choose products that are low in salt or have no added salt.

Foods high in saturated and trans fats

Saturated fats and trans fats can raise cholesterol levels in the blood, which can harden arteries and increase blood pressure. Here are some examples of foods to avoid:

• High-fat dairy products: Cream, butter, fatty cheeses.
• Red and processed meats: Steak, lamb, sausages, hot dogs.
• Fried foods: French fries, donuts, fried chicken.
• Industrial pastries and Viennese pastries: Croissants, cakes, biscuits containing hydrogenated fats.

Instead, opt for unsaturated fats, found in avocados, nuts, seeds, oily fish and vegetable oils like olive oil.

Sugary and alcoholic drinks

Sugary and alcoholic beverages can also contribute to high blood pressure. Added sugars can lead to weight gain, which is a risk factor for high blood pressure. Alcohol, consumed in excess, can also increase blood pressure. Here’s what to limit or avoid:

• Industrial sodas and fruit juices: Often very high in added sugars.
• Energy drinks: Often contain high amounts of sugar and caffeine.
• Alcohol: Limit alcohol consumption to one drink per day for women and two drinks per day for men.

Choose water, sugar-free infusions, and freshly squeezed fruit juices without added sugar.

Refined carbohydrates and white flour products

Refined carbohydrates, such as those found in white flour products, can cause blood sugar levels to rise rapidly, triggering a release of insulin that can contribute to high blood pressure. Here are some examples of foods to avoid or limit:

• White bread: Prefer wholemeal or cereal bread.
• White pasta: Opt for whole-wheat or legume-based pasta.
• White rice: Replace it with brown rice, wild rice or alternatives like quinoa.

Choose foods high in fiber, such as whole grains, to help regulate blood sugar and maintain healthy blood pressure.

Ultra-processed foods

Ultra-processed foods often contain a cocktail of substances that are harmful to cardiovascular health, including salt, added sugars, saturated fats and additives. Here are some examples to avoid:

• Ready-to-eat frozen meals: Lasagna, pizzas, dishes in sauce.
• Industrial snacks: Chocolate bars, cakes, chips.
• Instant soups and sauces: Richly seasoned and often full of sodium and additives.

For a healthy diet, choose fresh, minimally processed foods and prepare your meals using raw ingredients.

To effectively manage hypertension, it is essential to adopt a healthy and balanced diet, limiting foods high in salt, saturated and trans fatsadded sugars, and refined carbohydrates. Focus on fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. By monitoring your diet, you can significantly reduce your risk of hypertension-related complications and improve your overall health. Don’t hesitate to consult a healthcare professional for personalized advice tailored to your situation.