Reviewed by Dietitian Karen Ansel, M.S., RDNGraphic design: Getty Images. EatingWell design.”Key Points to Remember”Deli meats should be limited to reduce the risk of high blood pressure due to their high sodium and nitrates content, as well as their low fiber levels. High blood pressure affects over half of American adults, increasing the risk of heart attack and stroke. While this condition is prevalent, steps can be taken to prevent it, with diet being a powerful tool. While there are foods that protect against high blood pressure, there are others that can contribute to it, such as processed deli meat. Research suggests that consuming even a small amount of processed meat daily can increase the likelihood of hypertension. Although one meal won’t cause high blood pressure, it is important to consider limiting deli meats in your diet. Read on to discover why deli meat can negatively impact blood pressure, along with dietitian-approved alternatives to help maintain healthy blood pressure levels.How Processed Deli Meat Can Raise the Risk of High Blood Pressure:High Sodium ContentDeli meats are often high in sodium, added by manufacturers to enhance flavor, texture, and shelf life. A standard 3-ounce serving of deli ham, for example, can contain around 750 milligrams of sodium, which is a significant portion of the recommended daily intake. Excess sodium can lead to water retention, increasing blood volume and putting pressure on blood vessel walls, directly affecting blood pressure levels. With the average American consuming 3,400 mg of sodium daily, it’s essential to be mindful of sodium content in deli meats, even those marketed as reduced-sodium options.Presence of Blood Pressure-Elevating PreservativesIn addition to sodium, many deli meats contain nitrates and nitrites as preservatives. While naturally occurring nitrates and nitrites in fruits and vegetables can benefit blood pressure and heart health, the added forms in processed foods like deli meat may have adverse effects. Research suggests that added nitrites can raise blood pressure by constricting arteries and are also associated with insulin resistance, coronary heart disease, and cancer. It is advisable to limit the consumption of these compounds.Lack of FiberProcessed deli meats are typically low in fiber, a nutrient that plays a role in protecting against hypertension and maintaining overall health. Dietary fiber is essential for digestive health and can help regulate blood pressure. Choosing alternative, fiber-rich options can be beneficial in managing blood pressure levels effectively.”
When thinking about heart health, fiber might be the initial thought that comes to mind. Fiber plays a significant role in maintaining heart health, particularly in managing blood pressure. Research published in the American Heart Association’s journal Hypertension suggests that incorporating dietary fiber can be beneficial in controlling blood pressure. This is because fiber supports the growth of beneficial gut bacteria, which produce compounds known as short-chain fatty acids that help lower blood pressure.
Unfortunately, deli meats lack fiber entirely. Opting for naturally fiber-rich whole foods such as fruits, vegetables, beans, lentils, chickpeas, and whole grains is a better choice. These foods are key components of the DASH diet, a proven eating plan for reducing blood pressure. If a turkey sandwich is your only option, consider choosing whole-wheat bread and adding fiber-rich toppings like lettuce, tomato, avocado, and onion.
For maintaining healthy blood pressure, focus on consuming the following foods:
– **Fruits:** Apricots, prunes, bananas, and watermelon are excellent sources of potassium, a crucial nutrient for blood pressure regulation. They also provide fiber.
– **Vegetables:** Potatoes, beets, leafy greens, avocados, beans, and legumes are rich in potassium and fiber, essential for blood pressure management.
– **Low-Fat Dairy and Alternatives:** Dairy products and alternatives like leafy greens, tofu, almonds, and plant milks fortified with calcium are beneficial for blood pressure due to their potassium and calcium content.
– **Whole Grains:** Opt for 100% whole grains in bread, pasta, and cereal to benefit from magnesium, which supports healthy blood pressure regulation and relaxation of blood vessels.
– **Fatty Fish:** Salmon, mackerel, anchovies, herring, and sardines are rich in DHA and EPA, omega-3 fats that can help reduce blood pressure.
– **Water:** Adequate fluid intake, especially water, helps maintain stable blood volume and aids in flushing out excess sodium. Hydrating foods like cucumbers, melons, oranges, and lettuce can also contribute to meeting your hydration needs.
In conclusion, while deli meats can negatively impact blood pressure due to their high sodium content and lack of fiber, incorporating a variety of nutrient-rich foods like fruits, vegetables, dairy, whole grains, fatty fish, and water can help support healthy blood pressure levels.
Opt for a tuna sandwich on whole-wheat bread next time you’re craving a quick lunch from the deli. Your heart will appreciate the choice of fewer deli meats on your plate. Find more details in the original article on EATINGWELL.
