Smoking, obesity and lack of physical activity are among the biggest factors of high blood pressure, but diet also plays a big role, says Dr. Frankie Phillips, dietitian and spokesperson for the British Dietetic Association. Below, she shares some of the foods you should limit to lower your risk.
Salty foods
You don't have to completely eliminate salt from your diet, Phillips explains. To function efficiently, our bodies need a small amount of salt. About 1/4 teaspoon per day is enough to keep muscles, nerves and fluid balance in check.
alcohol
Unfortunately, there is no safe limit for alcohol consumption without risking high blood pressure, according to Phillips. "That's because alcohol affects three hormones that regulate blood pressure," she explains. For example, alcohol increases levels of renin, which causes blood vessels to constrict, causing blood pressure to rise to push it through narrower spaces.
Alcohol is also a high-calorie drink, which means it's very easy to consume excess calories. "Alcohol is a double whammy on blood pressure - one reason is because of the effect it has on hormonal systems and the other is because of the risk of weight gain," adds Phillips.
Caffeine
In addition to coffee and energy drinks, tea and chocolate are also sources of caffeine, albeit in smaller doses.
If you're used to drinking coffee every day, then you won't see a big impact as the body adjusts to the stimulant, she says.
"It's all a balance, because we know that a small amount of caffeine can help increase our ability to work efficiently. So it's one of those things where a little bit can be good, but too much is bad."
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