High blood pressure may not be related to salt alone, as some daily dietary habits can also affect its levels, from excessive consumption of added sugar and unhealthy fats to ignoring hidden sodium in processed foods, and not getting enough fiber and minerals necessary for heart health.
A report published by the Verywell Health website reviews 7 common dietary mistakes that may affect blood pressure, and what daily food choices can say about cardiovascular health.
1. Ignore hidden sodium
Sodium is one of the two minerals that make up salt. While the body needs sodium to perform some functions, excessive intake of this mineral may lead to high blood pressure. Sodium hides in many highly processed foods, condiments and sauces, fast food, bread, cold and processed meats, and more. This means that adding less salt to food than usual may not be enough to lower blood pressure.
2. Excessive intake of added sugar
Like sodium, excessive intake of added sugar can lead to high blood pressure. According to a meta-analysis of studies, high intake of added sugars, such as fructose and sucrose, is associated with high blood pressure. Excessive intake of added sugar from highly processed foods, sweets, and sugar-sweetened beverages may raise blood pressure through metabolic changes, inflammation, and other mechanisms.
3. Forget about fats
Dietary fats should also not be ignored when trying to lower blood pressure through diet. High intake of saturated and trans fats is associated with an increased risk of high blood pressure. These types of fats are found in red meat, processed meats, frozen foods, fast food and highly processed foods.
4. Not focusing on minerals
Eating more mineral-rich foods may help lower blood pressure. It is important to focus on getting sufficient amounts of potassium, magnesium, and calcium. Potassium helps the body get rid of excess sodium, magnesium helps relax blood vessels, while calcium is necessary for heart muscle contraction.
5. Not reading food labels
Experts usually recommend that sodium intake not exceed 2,300 milligrams per day for people with high blood pressure. Reading the nutritional information panel on food labels is the best way to monitor your sodium intake.
6. Not eating enough fiber
Fiber found in fruits, vegetables, legumes, nuts, seeds and whole grains is thought to help improve blood pressure indirectly by relaxing blood vessels and helping with weight control.
7. Forget drinks
Sugar-sweetened beverages, such as sodas, energy drinks, and sports drinks, may increase uric acid levels, which may cause the body to retain extra sodium, thus raising blood pressure.
The gallbladder plays an essential role in the digestion process, as it stores bile produced by the liver and empties it into the intestine to help digest fats. According to the Health website, including fruits, vegetables, and healthy fats in the diet can support gallbladder health and help reduce the risk of gallstones.
A 2018 study showed that following the Mediterranean diet, or DASH, may reduce the risk of developing symptoms of gallbladder disease by 35 percent in men. These diets help improve heart health and contribute to controlling blood sugar levels.
Diabetes is not limited to high blood sugar levels, but it can also be associated with an increased risk of developing some health problems, including kidney stones. It is estimated that this painful problem is about twice as common in people with type 1 diabetes, and the risk of developing it increases by up to 60 percent in people with type 2 diabetes, according to the Diabetes Daily website.
Dr. Christopher Haas, a urologist, says: “The passage of a kidney stone often leads to sudden, severe and unexpected pain in the back, whether on the left or right side, and may extend to include the groin area, accompanied by nausea and vomiting that hinder the practice of daily life.” Haas adds that highly acidic urine in diabetics creates an environment that allows uric acid crystals and calcium oxalate crystals to clump together and form stones.
