Control hypertension by reducing these 7 sodium-rich foods in your diet

Sodium (salt) is an essential mineral that plays a vital role in maintaining water balance, nerve function, and muscle contraction. However, excessive sodium intake can lead to various health complications, especially if you already have high blood pressure, commonly known as hypertension. According to health experts, consuming foods high in sodium can exacerbate symptoms of high blood pressure and increase the risk of cardiovascular health. In the interest of your health, you need to know which high-sodium foods you need to avoid to manage your blood pressure levels.

Foods with high sodium content that patients with high blood pressure should avoid

While high blood pressure cannot be completely treated, it can be managed! For that, you have to pay attention to your medications, exercise, and diet. Health Shots spoke with nutritionist Vidhi Chawla of the Physio Diet Clinic, to find out which high-sodium foods people with high blood pressure should avoid.

Chawla says: It’s crucial to reduce your salt intake when it comes to treating hypertension (high blood pressure). It becomes even more important in the summer as excessive salt consumption can cause dehydration and increase the effects of heat on blood pressure.

Here are 7 sodium-rich foods you should avoid to manage your blood pressure:

1. Some green leafy vegetables

Leafy green vegetables are incredibly beneficial to health. But some leafy greens like celery, spinach, carrots and beets contain a significant amount of salt that can affect blood pressure levels. If your blood pressure is consistently high, avoid eating these vegetables or eat them in moderation!

2. Cheese

While cheese is a great source of calcium and protein, it’s also often high in salt and saturated fat. This means that eating too much cheese can increase your risk of cardiovascular disease (CVD) by raising blood pressure and cholesterol. If you still want to eat it, choose low-sodium varieties and consume it in moderation.

Read also: Hypertension: 6 lifestyle changes to reduce the risk of hypertension

3. Canned soups and broths

To enhance flavor and preserve product, many ready-to-eat canned soups and broths are high in salt. Look for no-salt-added, low-sodium versions, or opt for fresh or frozen varieties. To avoid all these options, make your own soups fresh from the oven!

4. Pickles and processed meats

Pickles, sauerkraut and other fermented foods typically contain a lot of salt due to the pickling process. As a preservative and flavor enhancer, processed meats such as hot dogs, sausages, bacon and deli meats also contain significant levels of sodium. So, you should limit how often you eat these foods.

5. Bread and baked goods

Some breads and baked goods, especially those made with refined flours, can contain significant amounts of sodium. Check labels and opt for low-sodium options when available.

6. Dressings and salad dressings

Condiments such as soy sauce, ketchup, barbecue sauce and salad dressings can be a significant source of sodium. Use them sparingly or choose low sodium versions! You can also make salad dressing using vinegar, lemon juice, and herbs.

Read also: Even low sodium levels can be dangerous! Here’s how to keep it

7. Packaged foods

Chips, pretzels and other packaged foods are often high in salt. Choose healthier options like fresh fruits and vegetables with hummus or homemade snacks like air-popped popcorn topped with unsalted herbs or nuts.

Take away

Remember to check food labels carefully to determine the salt level of processed and packaged meals. To have more control over the amount of salt you eat, choose fresh, whole foods and prepare meals at home whenever possible. Additionally, drinking enough water and reducing excessive alcohol consumption could help with blood pressure management. Plus, consult a healthcare professional for personalized diet and lifestyle advice!