Have you recently been diagnosed with high blood pressure? According to one expert, there's one habit you should ditch first to improve your condition. And it's not putting away the salt shaker as you might think (although that's still important.)
If you are affected by high blood pressure, like 17 million French people (6 million of whom are unaware!), you have probably already looked for ways to reduce this condition. And any good doctor, or relative, will tell you: first and foremost, you have to reduce salt ! But there is a more insidious habit that needs to be eliminated for a healthier life.
1 Habit to Stop Immediately in Case of High Blood Pressure
That habit is avoiding processed foods , which are high in added sodium and saturated fats…which are often served in restaurants or on your shelves. Ultra-processed foods (think chips, crackers, candy, packaged baked goods, and soda) are often high in sodium, added sugars, saturated fats, and preservatives that help extend their shelf life.
But many restaurants also use already processed ingredients, whether for sauces, toppings, or certain dishes. “Not all processing is bad ,” says Dr. David L. Katz, an internal medicine and preventive medicine specialist, in Eating Well. “ But ultra-processed foods contain ingredients that home cooks would never, or almost never, use, including flavorings, colorings, texturizers, and emulsifiers . ”
In this case, it is better to avoid eating out at restaurants multiple times, especially if it is a “quick” place that reheats dishes on demand.
Why can ultra-processed foods harm blood pressure?
First of all, processed foods are typically high in added sodium. “Sodium is a major, preventable contributor to blood pressure ,” Dr. Katz says. But that’s not all. In addition to sodium, ultra-processed convenience foods also tend to be higher in added sugar and saturated fat, which can increase heart health risks, and crowd out whole foods from your diet, both of which can raise blood pressure.
Indulging in the occasional frozen potato chips or pizza isn't really the problem. The problem is the amount we consume in our diets. "Current research, although almost entirely observational, shows a link between ultra-processed foods and high blood pressure," the doctor continues.
How to improve your blood pressure on a daily basis?
But how can you eat better and make the right decisions to reduce your blood pressure? There are effective ways.
Cook at home more. That doesn’t mean you can’t order delivery again. But there’s good evidence linking eating out to higher sodium levels. One study found that men who ate at least one meal a day that was prepared outside the home consumed 7% more sodium. Conversely, preparing meals at home also helps you control other ingredients that can harm heart health, like added sugar and saturated fat. It doesn’t have to be complicated—a salad made with leftovers from your home, frozen veggies with a little chicken—it can be quick and good for you!
Get active. Diet is an important factor in controlling blood pressure, but physical activity is also essential. And you don’t have to take up an intense sport: any type of physical activity is beneficial and can help control your blood pressure. Research shows that even so-called “leisure” activities, such as playing soccer with your child or gardening, can have a positive impact on blood pressure.
Decompress. Research shows that people who feel chronically stressed are 61% more likely to have high blood pressure than those who report low levels of stress. The good news is that finding ways to reduce stress in your life can help lower your blood pressure, too. Find your way: meditation , skincare, reading, or walking outdoors are all good habits to get into!
All that remains is to know how to take your blood pressure properly in order to monitor it as best as possible.