The holidays are a joyful time of year for gatherings with family and good food. But it can also be a stressful time for people who have high blood pressure.
People with high blood pressure (hypertension) need to be extra cautious during the holidays. It’s easy to overdo it and eat foods you should avoid, such as fried food, processed food, deli meats and dairy products that are high in sodium and fat.
You may be invited to Christmas parties where food is served that will raise your blood pressure. You could end up spending Christmas at the emergency room.
The American Heart Association recommends a healthy diet of fruits, vegetables, skinless poultry and fish, whole grains, and low-fat dairy products to manage your blood pressure.
Below are foods to avoid over the Christmas holidays to prevent hypertension, a heart attack or stroke
1. Salt and High-Sodium Foods (salted snacks, chips, canned soup, frozen dinners, fast food)
Read the nutrition label on the package for the sodium (salt) content. The American Heart Association recommends a sodium intake of less than 2,300 milligrams and ideally no more than 1,500 mg a day for most adults.
If the nutrition label says 500 mg of sodium, that means 500 mg of sodium per serving. A family size bag of chips contains 3 servings. That’s 1,500 mg of sodium.
2. Canned and Processed Meats (deli meats, bacon, sausage, hot dogs, ham, and smoked meats)
Avoid ordering meat at the deli counter in your grocery store. Chances are the turkey, chicken, ham and smoked meats are very high in sodium. Even the meat that is low sodium may contain hidden sodium.
If you are invited to a party where fried foods or deli meats will be served, bring your own healthy food that you cooked at home.
3. Foods High in Saturated and Trans Fats (high fat dairy products, butter, fried food, processed snacks)
Saturated fats are found in fatty cuts of meat, full-fat dairy products, butter, and lard.
Trans fats are found in many baked goods, margarine, fried foods, and some processed snacks such as potato chips.
These foods promote build up of plaque (cholesterol, fat, calcium) in your arteries making it hard for your heart to pump blood efficiently.
4. Sugary Foods and Beverages (snacks, cupcakes, candy, ice cream, sodas, fruit drinks, energy drinks, sweetened tea)
Sweets and desserts: Cakes, cookies, pastries, candy, and ice cream.
Sugary drinks: Sodas, sweetened juices, energy drinks, and sweetened teas.
Always read the nutrition label for sugar content per serving.
The American Heart Association recommends 36 grams of sugar daily for men and 35 grams daily for women. Read the nutrition labels for the sugar content per serving.
Remember, sugar is just as bad for your heart as salt. Sugar can cause hardening of the arteries, weight gain and insulin resistance, which can raise your blood pressure.
5. Alcohol (whiskey, gin, rum, beer, wine, vodka, cocktails)
Moderate to heavy alcohol consumption can increase blood pressure and reduce the effectiveness of blood pressure medications.
6. Caffeine (coffee, energy drinks, certain teas)
Caffeine can cause short-term spikes in blood pressure, though its long-term effects on hypertension are less clear.
People with high blood pressure should avoid drinking coffee, energy drinks, and certain teas that contain caffeine.
Even small amounts of caffeine may raise your blood pressure.
Have a Merry Christmas and be safe!
