Follow a nutritious, well-rounded diet.The American Heart Association recommends ideally not consuming more than 1,500 milligrams of sodium per day. Consuming high amounts of sodium from processed foods, salty snacks, or any other sources can increase blood pressure levels. There are several steps you can take that can help lower your blood pressure and support heart health, including: If you drink alcohol, be sure to talk with a doctor to determine whether it’s necessary to lower your intake. As mentioned above, some research suggests that even moderate amounts of alcohol may be linked to high blood pressure levels. In addition to providing a concentrated amount of caffeine and added sugar in each serving, research shows that certain types of energy drinks could significantly increase your levels of systolic and diastolic blood pressure.
Ideally, opt for unsweetened tea whenever possible to limit your sugar intake to avoid a negative effect on your blood pressure. Like soda, other sweetened drinks such as iced tea, for example, are packed with sugar, and iced tea is one of the most commonly consumed sugar-sweetened beverages in the United States.
Most soft drinks are loaded with added sugar, which could significantly increase your risk of heart disease and high blood pressure. Here are some drinks that you may need to limit or avoid if you have high blood pressure: Just as some drinks can help lower blood pressure, several others may actually increase blood pressure levels. What drinks to avoid with high blood pressure? If you have high blood pressure, talk with a doctor to find out what’s considered a safe level of alcohol consumption for you. When it comes to alcohol consumption, the recommendation likely isn’t the same for everyone. According to research, the impact of alcohol on blood pressure likely depends on the amount you consume and how much time has passed since consumption. In addition, alcohol itself may interfere with the effectiveness of the medications. Some people who drink alcohol might not always take their medications as prescribed. In addition, drinking alcohol has been associated with resistance to blood pressure treatments. But recent research suggests that even moderate drinking may pose risks to heart health. Moderate alcohol consumption - that’s up to one drink per day for people assigned female at birth and up to two per day for people assigned male at birth - was once thought to lower blood pressure. Health professionals usually recommend drinking in moderation, though recent research indicates even moderate drinking may be risky. AlcoholĪs with coffee, alcohol’s effect on blood pressure is complicated. With that said, it might not be the best time to start drinking coffee if you don’t already.
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If you have high blood pressure, ask a doctor or healthcare professional whether you should limit or stop drinking caffeinated beverages. Some past research has suggested that long-term coffee consumption is associated with an increased risk of hypertension.īut according to a 2017 literature review of 34 studies, moderate coffee consumption is safe, and perhaps even beneficial for both healthy people and those with high blood pressure. But this effect may not be significant, according to research from 2017, which showed that people with high blood pressure may be able to safely drink coffee.īut the study recommends people exercise some caution when consuming the drink. The effect of coffee on blood pressure has been a longstanding source of controversy in the scientific community.Ĭaffeine appears to create a temporary spike in blood pressure. About one 8-ounce cup of milk or yogurt or about an ounce of hard cheese equals 250 g of dairy.īoth coffee and alcohol can have varied effects on blood pressure.
Steamed skim milk also makes a great addition to coffee.īut if everyone were to consume two dairy servings a day, it would negatively contribute to climate change, place more pressure on natural resources, and may increase the methane (a type of greenhouse gas) output of dairy-producing farm animals.įor this reason, if you’re looking to eat a sustainable diet, you can aim for about 250 grams (g) of dairy a day and no more than 500 g. You can drink a glass with your meals or add it to cereal or a smoothie. Typically, health professionals recommend you try to get two to three servings of low-fat milk products per day. Low-fat dairy products such as skim milk and yogurt are a key component of Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.Īccording to one 2018 study in 2,694 adults, increased consumption of low-fat milk was also associated with lower levels of systolic and diastolic blood pressure.īut the researchers noted that they couldn’t separate which component of dairy may be responsible for the association, surmising that phosphorus and calcium may be playing a role.
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