Introduction.
When people are told that their blood pressure is high, many think, "I need to cut down on salt." Of course, salt restriction is very important, but it is not enough. In fact,Foods and eating habits that aggravate hypertensionis present in addition to salt.
This article focuses on foods that people with high blood pressure should especially avoid, and explains why and how to make alternatives.
1. foods high in salt
Beware of processed foods and eating out
- Instant noodles, cup noodles
- Pickles, pickled plums
- Ham, sausage, bacon
- Snacks, crackers
- Eating out such as fast food, rice bowls and ramen
These are one meal. Recommended daily amount (less than 6g) The number of patients with hypertension can exceed the number of patients with hypertension [Japanese Society of Hypertension Guideline 2025].
In particular, "soup broth" and "too much seasoning" are blind spots.
Measures:
- Leave the soup.
- Use low-sodium soy sauce and low-sodium miso
- Use spices and lemon juice to compensate for taste.
2. pitfalls also lurking in beverages
- soft drink: Excessive sugar content increases the risk of obesity and diabetes → Worsening of hypertension
- alcohol: In small amounts, it improves blood flow, but habitual drinking raises blood pressure. Be especially careful with alcoholic beverages with high sugar content, such as beer and sake.
MHLW recommendation: Alcohol per day Less than 20g(about 1 cup of sake or 1 medium beer bottle)
3. fatty foods
- Fried foods and pastries
- Cakes and snack foods (containing trans fatty acids)
- Cooking with a lot of lard or butter
Saturated and trans fatty acids can progress atherosclerosis and lead to increased blood pressure [AHA, 2021].
Measures:
- Fried foods less than twice a week
- Olive oil over butter
- Replace snacks with nuts and fruits.
4. overeating and excessive calories
As well as salt and fat,Weight gain itself is a major cause of hypertensionIt is. It is said that a 1 kg reduction in body weight lowers systolic blood pressure by an average of 1 mmHg [JNC7 Report].
Aim to have a BMI of less than 25, with an awareness of eating eight portions of food.
5. recommended eating habits for people with high blood pressure
DASH diet (a hypertension prevention diet recommended in the U.S.)
- Consume more fruits and vegetables
- Utilize fish, soy, and low-fat dairy products
- Reduce salt and saturated fatty acids
- Good intake of potassium, calcium, and magnesium
A "low-sodium Japanese diet" based on the DASH diet is also effective in Japan.
6. actual efforts at the Ikejiri-Ohashi Sera Clinic
In our clinic, we do not only measure blood pressure,Check diet and provide nutritional guidance and lifestyle adviceThe company is conducting the following activities.
- Estimation of salt intake
- Blood tests to check lipid and sugar metabolism
- Emphasis on "balanced diet" as well as salt reduction
- Collaboration with dietitian as needed
By suggesting not only "what to refrain from" but also "how to replace it" for each patient, we help them improve their eating habits that they can continue without difficulty.
summary
- In hypertension Salt restriction is fundamentalBe careful with Pay particular attention to processed foods, eating out, and soups.
- Avoid excessive consumption of sugar and alcohol, as well as saturated and trans fats
- Preventing overeating and maintaining proper weight directly leads to blood pressure control.
- The key to continuity is not to say, "Don't eat it," but to think, "Let's take this instead.
References
- The Japan Society of Hypertension. Guidelines for the Treatment of Hypertension 2025.
- Appel LJ, et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med. 1997. (DASH trial)
- American Heart Association. dietary guidelines for cardiovascular health. Circulation. 2021.
- Whelton PK, et al. The JNC7 report: prevention, detection, evaluation, and treatment of high blood pressure. JAMA. 2003.
Symptoms and Causes of Hypertension