The silent killer on your plate: Doctors have identified the #1 food that raises blood pressure to the sky

 

Studies show that consuming just 17 grams of it per day (the amount of one thin slice of salami) can significantly increase the risk of hypertension.

Many people suffer from high blood pressure (hypertension) – a silent condition that dramatically increases the risk of heart attack and stroke. The good news is that there are effective steps you can take to prevent it, and one of the most powerful is changing your diet. While some foods protect your heart, others can seriously damage it.

Research is clear that one of the biggest culprits for high blood pressure is  processed meat . Studies show that consuming just 17 grams of it per day (the amount of one thin slice of salami) can significantly increase the risk of hypertension.

If you're currently eating a ham sandwich, don't panic—one bite won't make you sick. But there are three key reasons why experts advise limiting your intake of the deli meat as much as possible.

 

1. Hidden salt (sodium) bomb

Manufacturers add huge amounts of sodium to deli meats to improve flavor and extend shelf life. “Deli meats are one of those foods that are surprisingly high in sodium,” says registered dietitian Drew Hemler. A standard 3-ounce serving of ham can contain about 750 milligrams of sodium. That’s almost half the recommended daily limit (about 1,500 milligrams).

High sodium content causes the body to retain water, which increases blood volume and puts pressure on the walls of blood vessels. This directly increases blood pressure.

2. Preservatives that constrict arteries

Salt isn't the only problem. Many cured meats and cured meats contain added nitrates and nitrites, which give them their appetizing color and protect against bacteria. While naturally occurring nitrates in fruits and vegetables are beneficial, those added to processed foods have the opposite effect. New research shows that added nitrites can raise blood pressure by narrowing arteries and are linked to an increased risk of heart disease.

3. Complete lack of fiber

Fiber is incredibly important for heart health. It's thought to feed the good gut bacteria, which in turn produce compounds that lower blood pressure. The problem is that deli meats are completely devoid of fiber.

What to focus on for healthy blood pressure

Instead of filling your plate with processed meats, focus on foods that have been shown to help control blood pressure:

• Fruits and vegetables:  They are rich in potassium, a mineral that balances the effects of sodium. Focus on bananas, apricots, watermelon, tomatoes, potatoes, and leafy greens.
• Whole grains:  Provide magnesium, which helps blood vessels stay relaxed. Choose whole-grain bread, oatmeal, and brown rice.

• Oily fish:  Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce blood pressure.
• Low-fat dairy products:  Yogurt is a great source of calcium, which helps blood vessels contract and relax properly.
• Water:  Good hydration maintains stable blood volume and helps the kidneys excrete excess sodium.

A change in diet is one of the most powerful steps you can take to control hypertension, and limiting processed meats is the best start.