Diets high in sodium are associated with high blood pressure, which increases your risk of heart disease and stroke and can also affect other parts of your body, like your kidneys and your brain.

Thankfully, even at restaurants with the unhealthiest menu options, there are low-sodium orders you can enjoy. We worked with a team of registered dietitians to look at the menus of 25 national restaurant chains to find the best low-sodium order from each.

How much sodium is low-sodium?

The FDA defines the term "low sodium" as 140 milligrams of sodium or less for packaged foods, but there is no formal guidance as to what is considered "low sodium" at restaurants.

To put together this list of low-sodium restaurant chain meals, we limited entrees to a third of the daily recommended limit of sodium and sides to 20% of the daily limit. That came out to 760 milligrams of sodium for an entree and 460 milligrams of sodium for an individual item.

The 25 best low-sodium restaurant orders

Chili's Santa Fe Chicken Salad

The Santa Fe Chicken Salad at Chili's has 650 milligrams of sodium in a bowl, and is loaded with spicy chicken, fresh vegetables, and tortilla strips for a good balance of fiber, carbohydrates, and protein, explains Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness.  Asking for the ranch and Santa Fe sauce on the side can also help you take more control over how much sodium (and fat) you add to the salad.

RELATED: 21 Best Low-Sodium Fast-Food Orders

Olive Garden Spaghetti with Meat Sauce (Lunch-size)

The lunch menu's spaghetti with meat sauce is one of the few lower-sodium options at Olive Garden. Each serving has the pasta and tomato-based meat sauce you love but with only 530 milligrams of sodium, or 23% of the recommended daily value (DV).

Ruby Tuesday Loaded Baked Potato (without bacon)

The Loaded Baked Potato at Ruby Tuesday fits into a low-sodium diet as long as you skip the bacon on top. A baked potato topped with shredded cheese, sour cream, whipped butter, and scallions has just 420 milligrams of sodium and 15 grams of protein.

TGI Fridays Seasoned Fries

French fries can be loaded with sodium, but the seasoned fries at TGI Fridays are surprisingly one of the lowest sodium options at this Franchise. Each side of fries adds only 230 milligrams of sodium, or 10% DV, to your meal.

Friendly's Broccoli

Unfortunately, the only low-sodium food option on the menu at Friendly's is their side of steamed broccoli. This isn't to say you can't make a menu item low-sodium by removing items like dressings, cheese, bacon, and other high-sodium toppings, but as is, steamed broccoli wins as the best choice with just 48 milligrams of sodium.

RELATED: 10 Warning Signs You're Not Eating Enough Fiber

Cheesecake Factory Tossed Green Salad Appetizer

Their tossed green salad has mixed greens, tomato, croutons, and a mix of vegetables like carrots and cucumbers for just 125 milligrams of sodium. You can keep this salad low in sodium by using just a tablespoon of any of their dressings. For the option of using up to two tablespoons of dressing, use a very low sodium option like their Citrus Honey, Cilantro, Caesar, or Balsamic Vinaigrette dressings.

Applebee's Mango Fruit Smoothie

If you're looking for a treat, the Mango Fruit Smoothie at Applebees has zero milligrams of sodium, and plenty of fresh and fruity flavor packed into a 6-ounce blended non-alcoholic drink.

Red Robin Wedgie Burger

While you might think most of the sodium in a burger comes from the burger itself, a lot of it is hiding in the bun. The Wedgie Burger at Red Robin solves this problem by using fresh, crunchy lettuce to wrap the burger and all its toppings, including bacon, tomato, avocado, and onion. Even with bacon and a burger, this meal has just 620 milligrams of sodium, or 27% DV.

PF Chang's Spicy Tuna Roll

Each spicy tuna roll has just 140 milligrams of sodium, meaning you could eat half of the order (8 rolls are included) and still be well within your sodium limits for the day. Just keep in mind that the wasabi and soy sauce are notoriously high in sodium, packing a lot in just a tiny amount. Enjoy your spicy tuna roll with the side of pickled ginger instead, which has a lot of flavor, without the extra sodium.

Red Lobster Roasted Atlantic Salmon

The Today's Catch entree, roasted Atlantic Salmon is a massive piece of salmon, averaging around 14 to 16 ounces. If you opt for grilled, the sodium increases by around 1,000 milligrams, so be sure you ask for roasted, as it has just 330 milligrams per serving.

RELATED: The 9 Healthiest Dishes to Order at Red Lobster

Denny's Berry Vanilla Crepes

Breakfast foods like waffles and pancakes can be surprisingly high in sodium, but two Berry Vanilla Crepes have just 430 milligrams of sodium. This is a great option if you're watching your salt intake but craving a sweet breakfast.

Outback Steakhouse Grilled Salmon with Remoulade

Outback Steakhouse's Grilled Salmon with Remoulade has 540 milligrams of sodium or 23% DV. While this entree does come with two sides, it's hearty enough to stand as a meal itself for most people, with 660 calories and 45 grams of protein. But, if you need a little something extra with it, a side of green beans adds only 5 milligrams of sodium and can help round out the meal.

RELATED: I Tried Every Bloomin' Onion Spin-Off at Outback & the Best One Was Better Than Steak

BJ's Restaurant & Brewhouse Fresh Mozzarella and Tomato Salad

For a starter salad, the Fresh Mozzarella and Tomato Salad packs a whole lot of flavor and a decent amount of fat and protein to help fill you up. The 14% DV of sodium likely comes from the balsamic glaze, which adds a huge burst of flavor, really tying this fresh salad together.

Hooters Onion Rings

For a side that won't put you over your sodium limit for the day, try the Onion Rings at Hooters! While they're seasoned, breaded, and fried, each serving has just 430 milligrams of sodium or 19% DV.

Golden Corral Bourbon Street Chicken

The sweet and savory Bourbon Street Chicken has just 350 milligrams of sodium in each 3-ounce portion, not including the rice it's often served with. A baked potato or side of buttered noodles are under 100 milligrams of sodium each if you're looking for a low-sodium side to pair with it!

Texas Roadhouse Grilled BBQ Chicken

The Grilled BBQ Chicken is a half-pound chicken breast, marinated and slathered with BBQ sauce for a ton of flavor and only 20% DV of sodium. This entree also has 46 grams of protein and just 1 gram of saturated fat, making it a filling and overall healthy menu option.

California Pizza Kitchen Wild Mushroom Pizza

"One slice of California Pizza Kitchen's Wild Mushroom Pizza has 380 mg sodium," recommends Lauren O'Connor, MS, RDN, owner of Nutri Savvy Health. While it's low in sodium, it's high in flavor, topped with  Cremini mushrooms, extra virgin olive oil, garlic, Romano & Mozzarella cheese, and scallions. You can even save 120 milligrams of sodium per slice if you choose the cauliflower crust instead of the original, bringing each slice to just 260 milligrams of sodium.

Long John Silvers Grilled Salmon

Not everything at Long John Silvers is fried; the Grilled Salmon is one of many grilled options and one that has the lowest amount of sodium, with just 406 milligrams per piece. The meal does come with two sides, most of which have more sodium than the salmon, although the applesauce and waffle fries are good choices, both with less than 50 milligrams of sodium each.

Carrabba's Italian Grill Tuscan Grilled Chicken

Tuscan Grilled Chicken features a wood-grilled chicken breast that's seasoned with olive oil and herbs, meaning it gets plenty of flavor without plenty of salt. Each serving has just 440 milligrams of sodium or 19% of the recommended daily limit. But keep in mind that the sauteed broccoli that's served on the side has a surprising 550 milligrams of sodium, so you may want to skip or split the portion.

Johnny Rockets Breakfast Potatoes

Johnny Rockets isn't known for having many low-sodium options on the menu, whether it be breakfast or lunch, but the breakfast potatoes come in at a surprising 310 milligrams per serving, making them one of the lowest sodium menu items.

IHOP Pesto Veggie Egg White Omelet With Fruit

Straight from the menu with no alterations, the Pesto Veggie Egg White Omelet is served with fresh fruit and has only 640 milligrams of sodium or 28% of the recommended daily limit. This meal is enough to fill you up and leave you satisfied with its 7 grams of fiber and 21 grams of protein.

RELATED: The 10 Best & Worst Orders at IHOP, According to Nutritionists

LongHorn Steakhouse Longhorn Salmon

A 7-ounce portion of the LongHorn Salmon has plenty of protein, healthy fats, and just 310 milligrams of sodium, or 14% DV. Even without the extra sodium, this dish has plenty of flavor from their signature bourbon marinade.

Cracker Barrel Spicy Grilled Catfish Filet

The Spicy Grilled Catfish Filet is a satisfying high protein low sodium entree at Cracker Barrel. If enjoying this as part of a meal, just be cautious of your sides as they can add up quickly. Great low-sodium side options are whole-kernel corn, applesauce, fried apples, steamed broccoli, steak fries, or seasonal fruit, which all have less than 100 milligrams of sodium each.

RELATED: The 10 Best Cracker Barrel Dishes to Order, According to Dietitians

Waffle House Egg Sandwich

"Go for the plain egg sandwich at Waffle House," says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, "the sandwich has just 320 milligrams of sodium and provides a decent dose of protein, with 10 grams." If plain egg on toast doesn't sound appealing, you can add a slice of cheese for a total of 570 milligrams of sodium, which is still only 25% DV.

On the Border Mexican Grill & Cantina Grilled Shrimp Skewer

A side of grilled shrimp skewers from On the Border has just 390 milligrams of sodium and plenty of flavor with the cilantro-lime marinade and mesquite grilled flavor. To keep your entire meal low sodium, eat them over a house salad with a splash of olive oil, adding only 190 milligrams of sodium.

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Hot dogs are made from ground-up cured beef or pork—or both. This meat is then pushed into casings, which are twisted into sausage-like links. Though traditional hot dogs primarily come from beef and pork products, nowadays, you can also find versions made from turkey, soy, chicken, and other proteins. When it comes to enjoying your hot dog, typically, people lay these links inside a bun and top them with condiments like ketchup, mustard, relish, and sauerkraut. Other hot dog toppings include dousing dogs in chili, smothering them with cheese, or even wrapping them in bacon. While these indulgent dogs may provide instant satisfaction for savory food lovers, there are a handful of other more profound ways that eating a hot dog can impact your body.

If you're curious about how hot dogs and their toppings might affect your health, keep reading! Below, we break down the side effects of eating hot dogs once and for all. And for more healthy eating advice, be sure to also check out What Happens to Your Body When You Eat Red Meat Every Day.

Hot dogs may shorten your lifespan.

While the prospect of hot dogs potentially curbing the length of your life may seem like an extreme, hyperbolic statement, science tells a different story. According to a study released by the University of Michigan and published in the scientific journal Nature, eating just one hot dog can deduct 36 minutes from your life, even if you're already living a healthy lifestyle. After analyzing the effects of over 5,800 foods consistent with a U.S. diet, researchers translated these findings into quantifiable measurements based on the amount of time potentially lost or gained by consuming each. Although these findings are alarming, to say the least, do note that they are only predictions and not a guarantee. That said, knowledge is power—and the fact that a sole hot dog could potentially decrease your life expectancy in any capacity should encourage you to take pause and perhaps reconsider your meal choice.

They may increase your cancer risk.

Hot dogs contain preservatives called nitrites and nitrates, which are added to help lengthen shelf life and minimize bacterial growth. Nitrites are also responsible for giving hot dogs their bright red color. However, the issue with these food additives is that there is a possible link between the consumption of nitrites and cancer. These commonly used food additives found in many varieties of processed meats may also become more concentrated when exposed to the high temperature of a grill, even exceeding the legal limit for nitrates, according to a recent study published via Foods.

Research also suggests that cooking meat at high temperatures—particularly when grilled or roasted over open flames—can increase your cancer risk by triggering the formation of chemicals heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These chemicals have been linked to breast, pancreatic, colon, and other forms of cancer.

If you really want to chow down on hot dogs, then look for labels that are nitrate-free, no-added nitrates, or uncured, such as Applegate Farms.

RELATED: What Are Nitrates and Nitrites? And Why They're In Your Food

They may lead to high blood pressure.

Though the recommended maximum for sodium taps out at 2,300 milligrams per day, it's safe to say that nearly all Americans exceed this. Although your body needs only a small amount of sodium to properly function, too much sodium can be bad for your health. According to the 2020–2025 Dietary Guidelines, overdoing it on sodium can increase the risk of high blood pressure, which is a major cause of stroke and heart disease. You can count hot dogs among the foods highest in sodium; one 6-inch hot dog provides 21% of the daily recommended maximum of sodium—and that's not counting everything else you eat throughout the day. Replace hot dogs with any of these 20 Foods That Lower Blood Pressure to get your health back on track.

Dress your dog well, and it may help your gut health.

If you like sauerkraut, then pile it on that dog. This fermented food contains live and active cultures, which may act as probiotics and may have powerful health benefits. They also help your gut's ability to absorb the nutrients from the foods passing through.

They can help repair & build your body's tissue.

One beef hot dog (57 grams) provides about 7 grams of protein. This macronutrient is known to help repair and build your body's tissues. However, you certainly want to keep hot dogs on the menu for an occasional treat as it does have its setbacks, too. For that reason, it's wise to stock up on these The 30 Best High-Protein Foods for Metabolism, instead.

They can increase your risk for heart disease.

Processed meats are especially high in artery-clogging saturated fat, which has been linked to heart disease. A single beef hot dog contains approximately 189 calories, 16.8 grams of fat, and 6.8 grams of saturated fat. That's 34% of the recommended daily maximum for saturated fat—from only one dog! If you like to chow down on two or three, that can rack up those grams of saturated fat.

A previous version of this article was originally published on June 29, 2020. It has since been updated to include additional copy and proofreading revisions,  further research, and updated contextual links.

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Known in the medical community as "the silent killer," there are many items that may be raising your blood pressure without you even realizing it. Although watching what you eat (i.e., avoiding salt and ultra-processed foods) are obvious potential solutions to lowering your blood pressure, even certain drinks can impact your blood pressure levels and increase your chances of developing chronic hypertension, too. That's why, if you're blood pressure reading are consistently high, it's equally as important to pay attention to the drinks you consume on a regular basis in addition to being mindful of what you eat.

To learn more about how drinks can potentially impact your blood pressure and find out which drinking habits are a setup for high blood pressure, we spoke with a few expert dietitians about the worst drinking habits for your blood pressure. And, right now is the perfect time to focus on your heart health because February is National Heart Month! So, read on to learn how you can care for your heart this month and every month to come by changing a few simple drinking habits that affect your blood pressure.

RELATED: 21 Best Foods That Lower Blood Pressure

Consuming too much alcohol

If you're someone who struggles with high blood pressure, you may want to limit how much alcohol you're consuming. According to the Mayo Clinic, having more than three drinks per day can increase your blood pressure temporarily, and binge drinking on a regular basis can more permanently raise your blood pressure levels.

According to research from the American College of Cardiology presented at their 68th Annual Scientific Session, drinking anywhere between seven and 13 drinks per week was associated with an increase in blood pressure in over 17,000 adults.

Drinking sugary drinks

According to our dietitians, drinking sugary beverages such as soda or juices with a lot of added sugar can negatively impact your blood pressure levels.

"Drinks high in sugar increase arterial blood pressure and can be dangerous for hypertensives. For this reason, avoiding juices that everyone loves so much is recommended. Most of them are high in sugar, which stimulates the production of bad cholesterol, and puts you at risk for diabetes and heart disease," says Edibel Quintero, RD, registered dietitian and medical content author at Health Reporter.

One review from the American Journal of Cardiology concluded that, based on the research studies they investigated, sugar-sweetened beverages were associated with higher levels of blood pressure, which, in turn, often led to increased incidence of hypertension.

RELATED: 6 Worst Snacks for High Blood Pressure

Having energy drinks

Another drinking habit that may negatively impact your health and hypertension risk is drinking too many energy drinks on a regular basis.

"Several studies have shown that energy drinks can cause hypertension. One reason is the caffeine in energy drinks can cause your blood pressure to rise," says Lindsay Delk, RDN, registered dietitian nutritionist and owner Food and Mood Dietitian. "Drinking energy drinks daily can cause even higher blood pressure than drinking one occasionally. And energy drinks should never be combined with alcohol."

Not drinking milk

This one may sound strange, but milk is actually a helpful drink for blood pressure.

"Research shows that your risk of high blood pressure decreases as you drink more dairy. So, you will lose this benefit if you are not drinking any milk. Aim for 2 to 3 servings of dairy each day," says Delk.

In a June '22 study published in Nutrients, it was also found that consuming low-fat dairy on a regular basis was associated with a reduced incidence of hypertension in both men and women.

RELATED: 4 Worst Meats for Blood Pressure

Drinking too much coffee

Lastly, drinking too much coffee can have a negative impact on your health and hypertension risk.

"Drinks containing caffeine, like tea, coffee, energy drinks, and some sodas, can increase blood pressure. It is not entirely clear why this happens, but studies have shown that caffeine intake causes a measurable increase in blood pressure. These effects of caffeine are more short-term, meaning that blood pressure rises relatively quickly after drinking a caffeinated beverage. This side effect of caffeine may or may not last long-term and depends on several factors, including how often someone is drinking caffeine and how much they are drinking," says Vincenza Zurlo, MS, RD.

If you're a coffee lover with high blood pressure, you may not need to give it up entirely. However, talk with your doctor first about how much you're able to drink before potentially harming your health and contributing to higher blood pressure levels.

A previous version of this story was published on June 15, 2022. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.

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Hypertension, also known as high blood pressure, is a serious health condition that can stem from lifestyle choices as well as other preexisting conditions, such as family history, age, and even race. There are health conditions that can also increase the risk of developing hypertension, like diabetes and obesity. According to the CDC, irregular physical activity, a high-sodium diet, inadequate dietary potassium, alcohol consumption, and nicotine use are just some of the unhealthy lifestyle choices that may increase your risk for high blood pressure.

February is American Heart Month and serves as a reminder to prioritize your cardiovascular health, and one way you can help manage your blood pressure is through a healthy diet. In addition to monitoring your sodium intake, certain foods can play a significant role in lowering your blood pressure based on their nutrition content, too. Consuming enough potassium and eating adequate amounts of other essential nutrients just a couple of examples of some of the helpful avenues to lowering blood pressure.

To help regulate your levels, here are 21 one foods you can eat to help lower your blood pressure.

RELATED: 7 Best Eating Habits to Help Lower Blood Pressure, Say Dietitians

Potatoes

That's right, regular baked potatoes can actually benefit your blood pressure. In fact, one medium baked potato provides 13% of the daily value (DV) for potassium. Increasing your intake of potassium can decrease your blood pressure if you have hypertension. To further aid your blood pressure goals, skip the salt on your potato and instead enjoy a dollop of plain Greek yogurt with a sprinkle of black pepper.

Cantaloupe

A popular summertime fruit, cantaloupe is also a source of potassium. A half cup serving provides 5% DV for potassium, and because of its high-water content, it is also relatively low in calories. The same half cup portion provides fewer than 30 calories, allowing it to fit within a wide range of energy needs. Pair with low sodium cottage cheese for an excellent combination of protein and produce.

Mackerel

Fatty fish that contains essential Omega-3 fats, like mackerel and salmon, have been shown to reduce blood pressure. Mackerel has a firm texture similar to tuna and can be eaten in a variety of ways. Add to a salad or as a protein on your sandwich, along with avocado and greens for a rounded meal. When choosing canned mackerel, look for options with lower sodium content as this nutrient can elevate blood pressure.

Skinless chicken

This popular food enjoyed grilled, baked, roasted, and more may help in your quest to lower your blood pressure. One study found a protein in chicken legs lowered blood pressure in hypertensive rats. Choosing skinless poultry can reduce the amount of saturated fat in your meal, a practice that can protect your heart. To keep sodium low, season your chicken with herbs, spices, and black pepper rather than salt.

Egg whites

Research suggests a diet rich in protein, like that found in egg whites, may help lower blood pressure. According to this data, adults who consume more dietary protein from either plant or animal sources have lower long-term risk of high blood pressure. From a carton or separated from the yolk, scrambled or boiled, egg whites are a versatile and convenient protein.

RELATED: 8 Easy, Delicious Ways To Add Protein To Your Salad

Chia seeds

An ingredient that has gained popularity over recent years, chia seeds contain fiber, protein, and Omega-3 fats. One study found daily supplementation of chia seeds for 12 weeks resulted in lower systolic blood pressure. Chia seeds can be added to just about anything- salads, baked goods, and yogurt, or as the star of the show in chia pudding.

Acorn squash

While this may not be the most popular squash varietal, acorn squash can easily be found at your grocery during the fall and winter months. Providing 14% of DV for potassium, acorn squash is another source of this blood pressure-lowering nutrient. By relaxing the walls of blood vessels, potassium is able to reduce blood pressure, and even protect against muscle cramping. Acorn squash is most often enjoyed roasted and paired with seasonings such as sage and rosemary.

Quinoa

While you may not have heard of quinoa prior 15 years ago, it has become a common grain because of its nutrient density and ease of preparation. A 2021 study found quinoa protein to have blood pressure-lowering effects in rats with spontaneous hypertension. The study notes the quinoa protein may benefit the gut microbiota, and in turn, blood pressure. Quinoa can be eaten as a side dish, a top a salad, or in place of oatmeal to name only a few preparations.

Arugula

Considered a dark leafy green vegetable, arugula and others in this class are known for the blood pressuring-lowering effects. Arugula contains nitrates, and 2014 study concluded nitrates have the ability to reduce blood pressure and may provide relief to those with hypertension. Arugula is most often enjoyed raw as part of a salad or slightly wilted into a pasta dish or a top a pizza.

Kiwi

Known for its bright green flesh, kiwi fruit may also be able to lower blood pressure. In a study comparing the blood pressure-lowering ability of kiwi and apple, it was kiwi that had more of an impact on blood pressure. The participants consumed three kiwis per day, and while this may sound like a lot, researchers note one cup of kiwi, which is about 2-3 to kiwifruits, is considered a serving.

Brown rice

A popular grain, brown rice is an easy to prepare, versatile meal component. Research states the insoluble fiber in brown rice may aid in reducing blood pressure. The Dietary Approaches to Stop Hypertension (DASH) eating plan was developed specifically to help individuals manage their blood pressure and suggests 6 to 8 servings of whole grains per day, including brown rice.

RELATED: Secret Side Effects of Eating Brown Rice, Says Science

Peanut butter

The DASH diet also recommends 4 to 5 servings of nuts, seeds, beans, and peas per week. Nuts and seeds are a source of unsaturated fats, which are considered to be beneficial fats. These fats can improve cholesterol and ease inflammation, and are largely found in plant foods. Enjoy peanut butter with a banana to incorporate potassium or on whole grain bread for a fiber boost.

Lentils

Legumes are a category that include beans, peas, and lentil. This entire category should be consumed 4 to 5 times per week, according to the DASH diet. Lentils are easy to prepare and pack so many valuable nutrients. Fiber and protein are found in lentils, and 1 cup of this cooked legume contains 16% of DV for potassium.

Pistachios

Nuts can be included in whole or "butter" form as part of the DASH diet. Pistachios are a source of unsaturated fat, fiber, protein, and potassium, and are also lower in calories compared to other nuts. This nutrient profile allows them to assist in lowering blood pressure. Enjoy your nuts unsalted to maximize their blood pressure-lowering abilities.

Low-fat cottage cheese

The DASH Diet recommends fat-free and low-fat dairy products 2 to 3 times per day. Cottage cheese is a great source of protein, making it an easy way to incorporate this satiating nutrient into meals. Look for low-sodium cottage cheese when possible, and enjoy with potassium-rich fruits, like cantaloupe and kiwi for a meal or snack.

Broccoli

A cruciferous veggie that can be enjoyed raw, steamed, or roasted, broccoli may also be able to lower blood pressure. One study noted a compound found in cruciferous vegetables was able to protect against the rise of blood pressure in spontaneously hypertensive rats. As a common vegetable that can be included in salads and side dishes, broccoli is another vegetable with blood pressure-lowering abilities.

Almonds

Along with other nuts, almonds are an easy snack and can be incorporated into meals, too. Research suggests almonds may have a favorable effect on blood pressure, and are encouraged as part of the DASH diet, too. Almonds contain about 160 calories per ounce, making them a higher calorie snack. When enjoying nuts, ensure you portion appropriately for your energy needs and pair with lower calorie foods, like fruits and vegetables that also have a favorable impact on blood pressure.

Cranberries

This fruit is a source of an important compound called resveratrol. One study found this compound, which contributes to the red pigment of cranberries, is effective at preventing hypertension. This is also true for other red fruits, like strawberries and raspberries. Enjoy cranberries in their fresh form or canned without added sugar.

RELATED: Surprising Effects of Drinking Cranberry Juice, Says Science

Pineapple

A tropical fruit known for its natural sweetness, pineapple is another source of potassium. Enjoy on its own, as part of a fruit salad, or in conjunction with your favorite lean protein. Chicken breast and pork tenderloin cooked with pineapple create a protein and potassium-packed meal to aid in lowering blood pressure.

Oranges

Citrus fruits in general are known for their vitamin C content, and may also benefit blood pressure. Vitamin C is able to boost levels of nitric oxide, a compound thought to reduce blood pressure. As a source of potassium and vitamin C, oranges and other citrus fruits may be able to lower blood pressure. Enjoy freshly peeled or juiced without added sugar.

Amaranth

Another whole grain you may be less familiar with, amaranth may also be able to help lower blood pressure. This whole grain contains fiber, magnesium, and potassium, nutrients that are all recommended as part of the DASH diet. Similar to other grains, amaranth can be prepared in boiling water and incorporated as a side dish or included in your favorite soup.

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Most people likely assume the answer is "put down the saltshaker." While that's good advice, not adding salt to your food is just one healthy practice to help lower your blood pressure. There are many more eating habits and food prep techniques you can use every day to adopt a lower-sodium diet. We'll tick off seven of the best below, but first some blood pressure basics that'll prime your pump, so to speak, toward action.

Plumbing 101

You can think of your circulatory system as a water pump (your heart) and pipes (your blood vessels). Blood pressure is the force the blood pushing against artery walls as your heart pumps blood through those pipes to move oxygen throughout your body. Healthy blood vessels are pliable pipes that easily flex as needed to maintain steady blood flow. However, when arteries become stiff or "hardened" and not able to dilate, your heart must work much harder, increasing the force needed to move the blood through those pipes. That's high blood pressure.

Long-term hypertension damages the lining of those delicate blood vessels. It can lead to a host of disorders, including enlarged heart muscle, heart failure and heart attack, stroke, dementia, kidney failure, damage to your eyesight, and erectile dysfunction. You can see why you need to be a plumber for your heart and arteries. Take advantage of these practical ways to eat and cook to lower your blood pressure.

RELATED: 9 Best Foods & Drinks for Heart Health, Say Dietitians

Beware of hidden sodium

When shopping, check nutrition labels carefully. "Labels that say things like '25% less sodium' are often deceiving because they only means that the product has less sodium than their original product," warns Jamie Nadeau, RD, a registered dietitian and owner of The Balanced Nutritionist.  "Also, keep in mind that many high sodium foods don't taste super salty."

Some surprising sources of sodium include breads, cheese, salad dressings, and condiments. One example of this is cottage cheese, which packs about 373 mg of sodium in a half a cup.

Use fiber to lower the pressure

Eating more of the healthiest of foods, such as lentils, beans, whole grains, fruits, and vegetables, will help lower your blood pressure, says Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian. "These foods promote heart health not only with their fiber content but also with the micronutrients and antioxidants they provide as well," she says. Research in Frontiers in Nutrition links increasing fiber intake to lowering blood pressure.

Rinse & dry

You can lower your sodium consumption by choosing pasta and beans in their dry form rather than canned, which tends to use lots of salt as a preservative, says Eatthis.com medical review board expert and registered dietitian nutritionist Lisa R. Young, PhD, RDN, author of Finally Full, Finally Slim & The Portion Teller Plan.

Also, use fresh meats instead of those packaged and preserved. Fresh cuts of beef, chicken or pork contain natural sodium, but much less than is added during processing in products like bacon or ham, says Young. And if you must use canned beans and vegetables for convenience, rinse them under water first to remove sodium. An analysis by The Food Analysis Laboratory Control Center (FALCC) at Virginia Tech found that rinsing and draining canned vegetables with lukewarm tap water reduces sodium content by between 9–23%.

Try a salt substitute from the sea

If your food needs a hint of salt to spark up the flavor, try kelp flakes, suggests clinical nutritionist Sara Kahn, MS, CNS, CDN.

"Kelp is a type of seaweed that has been dried and granulated and can be used in place of salt in cooking to impart a savory taste," Kahn says. "It's high in iodine and offers other essential nutrients like magnesium, calcium, and iron."

Another alternative seasoning is gomasio or sesame salt. It can be used as a condiment on salads, soups, pasta, fish, chicken and more.

"Made from a blend of toasted sesame seeds and a small amount of sea salt, it's lower in sodium than table salt and offers calcium, potassium and iron," says Kahn.

Spice up dishes with herbs

Low-sodium cooking can feel challenging at first, especially when making a meal for someone with well-salted tastebuds. One way to mask the missing sodium is to season the meal liberally with salt-free seasonings like herbs and spices.

"When a dish is seasoned well, it often doesn't need as much salt," says Nadeau.

Use garlic, onion, lemon juice, onion powder and experiment with fresh and dried herbs and all the spices in your spice rack. Not convinced that garlic will satisfy the salty dog at your dinner table? Get this: In a small study in Pakistan, people with hypertension were fed food samples that were made with different amounts of salt. The results showed that participants preferred the lower salt food samples that contained added garlic.

RELATED: 4 Spices You Can Use if You Have High Blood Pressure

Make your own low-sodium soy sauce

Have a bottle of soy sauce hiding in your fridge? Don't toss it. Turn it into a low-sodium soy sauce by diluting it with water, suggests Geiger.

"The low sodium option in store just has water added to give it less salt; you can do the same at home," Geiger says.

Similarly, if you have jarred sauces or canned vegetables that are high in sodium, you can reduce the overall salt content by combining them with low-sodium versions.

A serving of Ragu Old World Style Marinara Sauce, for example, contains nearly 500 mg of sodium, which is about a third of the 1,500 mg ideal daily limit for most adults recommended by the American Heart Association. Instead of using jarred sauce, top your pasta with heart-healthy olive oil and garlic, suggests Young.

Wise up when dining out

When you think about it, most of our dietary sodium doesn't come from the crystals we sprinkle from the saltshaker. We get salty from two main sources: processed foods and restaurant fare. One of the most effective ways, then, to drastically slash your intake of sodium is to stop eating outside the home. Cook more at home where you have control over your ingredients. But we recognize that most of us aren't going to stop going to restaurants, so the best next strategy is to go knowing what you're getting and try to choose lower-sodium meals.

A few years ago, an observational study in the journal Appetite suggested that most people have no clue how much sodium they are consuming at restaurants. Researchers found that one quarter of diners were unable or unwilling to estimate sodium content of their meals. Of those who took a stab at it, 90% underestimated the amount.

The take home message? Be prepared. Check the restaurant's online menu beforehand. Make your selection before you go and choose lower-in-sodium dishes. Prioritize meals that steamed, baked, broiled, or poached, which tend to involve less sodium. Avoid fried, creamed, and marinated meats, which typically contain much more sodium. Also, avoid the breadbasket since breads are loaded with salt. Having a burger?

"Instead of cheese, ask for avocado for creamy texture and added fiber," adds Kahn.

"Ask for dressings and sauces on the side so you can control the amount used," says Kahn. These add-ons are usually very high in sodium.

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The post 7 Best Eating Habits to Help Lower Blood Pressure, Say Dietitians appeared first on Eat This Not That.

The study that was published by the Journal of the American Heart Association involved more than 18,570 participants in Japan—over 6,570 men and 12,000 women—who were all between 40 and 79 years old. During the study, each participant underwent examinations related to their health and answered questionnaires that covered any past health conditions or issues as well as their lifestyle and diet.

After follow-ups over a 19-year span, it was found that 842 participants died due to cardiovascular-related causes. Beyond that, those behind the study noted that while drinking one cup of coffee each day didn't seem to increase the risk of a cardiovascular-related death for participants who had high blood pressure, drinking two or more cups of coffee each day had a significantly different outcome. In that case, it doubled the risk of cardiovascular-related death for those who had higher blood pressure as opposed to people who didn't drink coffee.

"These findings may support the assertion that people with severe high blood pressure should avoid drinking excessive coffee," said the study's senior author Hiroyasu Iso, M.D., Ph.D., MPH, in a statement to the American Heart Association. Iso is also the director of the Institute for Global Health Policy Research, Bureau of International Health Cooperation, National Center for Global Health and Medicine in Tokyo, and a professor emeritus at Osaka University. "Because people with severe hypertension are more susceptible to the effects of caffeine, caffeine's harmful effects may outweigh its protective effects and may increase the risk of death," he continued.

"This study emphasizes the need to assess all beverages and foods that someone with high blood pressure is consuming in order to optimally manage blood pressure levels," Michelle Routhenstein, MS, RD, CDE, CDN, heart health dietitian at EntirelyNourished.com, tells Eat This, Not That! "In my practice, I have individuals assess their body's response to caffeine, particularly coffee. If their blood pressure values increase within three hours of consumption, we decrease to the appropriate dose or choose more optimal beverages for blood vessel health."

When it comes to why two or more cups of coffee per day might potentially lead to negative outcomes for those with severe hypertension, Routhenstein explains that "coffee can increase blood pressure up to three hours post-consumption in certain individuals."

"When blood pressure rises in individuals with severe hypertension, it can cause more life-threatening events such as stroke, heart attack, or an aortic aneurysm," adds Routhenstein.

Although this study found that drinking one cup of coffee each day didn't have the same results, Routhenstein still warns against excessive coffee consumption in those with high blood pressure.

"It is important that blood pressure is monitored in response to coffee consumption in all individuals, and especially those with uncontrolled, severe hypertension," advises Routhenstein. "If there is an increase in blood pressure after consuming one cup of coffee, it may be best advised to avoid it completely."

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The post Drinking 2 Cups of Coffee a Day May Increase Your Risk of Death if You Have High Blood Pressure, Study Says appeared first on Eat This Not That.

Champion adds, "Keep in mind that what is important is dietary patterns over time and not what you consume for one meal or for one day. It's important to look at the big picture. In general, keeping sodium under 2,300 mg daily as recommended by the American Heart Association can be an important way to decrease blood pressure. Remember that just putting down the salt shaker isn't always enough because many of the foods we consume have loads of sodium even though they don't necessarily taste salty."

Avoiding and limiting foods high in sodium is vital for overall health and to make eliminating certain foods easier, Campion says it's important to look at what we can have. "It may be helpful to think about foods you can add to your diet, instead of only thinking in terms of foods to subtract. Consuming adequate amounts of potassium can be hugely impactful in lowering blood pressure. High potassium foods include beans, seeds, and many fruits and vegetables like bananas, oranges, avocados, peas, broccoli, and more. By focusing on eating more of these foods, you may naturally decrease the amount of processed or high sodium foods you normally consume. You also may be more likely to consume higher amounts of fiber, vitamins, and minerals for an overall healthier diet in general." Eat This, Not That! Health spoke with experts who share 15 foods that raise blood pressure and why it's essential to limit them—and we've ranked them by sodium content, from not-great to the absolute worst. Read on to see which is #1.

Electrolyte Beverages

Sodium Count: 270 mg of sodium per 20 fluid ounce bottle

An electrolyte drink is a type of beverage that is formulated to help replenish the electrolytes that are lost through sweat, urine, and other bodily fluids. Electrolytes are minerals that play a crucial role in maintaining the balance of fluids in the body and supporting various functions such as muscle function, heart rhythm, and hydration. Some common electrolytes include sodium, potassium, calcium, and magnesium….and some electrolyte drinks have more sodium than you need.

Michelle Routhenstein, MS RD CDE CDN, Preventive Cardiology Dietitian Nutritionist at EntirelyNourished, tells us, "Gatorade has 270 mg of sodium per 20 fluid ounce bottle. Many people drink Gatorade as a routine drink several times a day which can add up in sodium content. It is also packed with excess sugar that can increase blood pressure as well. A sodium replacement beverage is not usually warranted with regular physical activity and only needed for high sweat individuals and excess sweat replacement during marathon training/running or long durations of physical activity." 

Barbecue Spice Rubs

Sodium Count: An estimated 300 mg of sodium per 1/4 teaspoon

Routhenstein says, "Barbecue spice rubs can make some foods taste delicious, but if you look closely the first ingredient is usually salt, and some contain sodium glutamate and/or garlic salt as well, which can bump up the salt content to about 300 mg for just a measly portion of 1/4 teaspoon! Consider making your own spice blend or looking for a salt free version. Combining garlic powder, cayenne powder, chili powder, cumin and black pepper packs in the flavor with an antioxidant boost and without the excess sodium."

Taco Shells or Tortillas

Sodium Count: 320 mg sodium per tortilla, for example

A taco shell is a type of food that is typically made from a thin, flat, and crispy round or triangular shape of corn or wheat tortilla. It is typically used as a container or wrapper for various types of fillings, such as ground beef, chicken, fish, beans, vegetables, and cheese. Some can be as salty as your fillings. According to Routhenstein, "One taco tortilla shell can pack 320 mg of sodium! Read your labels carefully and make sure to total it into your whole meal to fully assess the salt content and help to lower your blood pressure." Same can go for tortillas. The Mission Carb Balance Tortilla, for example, has 320 mg of sodium per single serving.

Rotisserie Chicken

Sodium Count: 330 mg of sodium and up, per piece

Rotisserie chicken is a type of roast chicken that is cooked on a spit or rotisserie. The spit is a long, vertical rod that is placed in the center of an oven, and the chicken is skewered on the rod and cooked slowly as the rod rotates. This cooking method allows the chicken to cook evenly and to develop a crispy, golden-brown skin.

Dr. Mitchell says, "Rotisserie chicken seems like a convenient and affordable way to get in your protein without too much fuss; however, just because it is convenient and affordable doesn't mean it isn't harmful to one's health. Salt can be an important part of a healthy diet when consumed in moderation. Unfortunately, the actual sodium content found in rotisserie chickens can be chaotic and difficult to estimate due to a lack of labeling on the product itself or on the packaging."

Certain Cheeses Like Blue Cheese

Sodium Count: 395 mg of sodium or more, depending on the cheese and serving size

Routhenstein explains, "The amount of sodium will differ based on which cheese you choose, but some very salty cheeses like blue cheese have 395 mg of sodium for 1 ounce! Be sure to not only check the amount of sodium on the label, but assess the amount you consume to accurately assess your sodium intake." Blue cheese not only has a lot of sodium but 25 grams of saturated fat, which is why we called it the Most Unhealthy Cheese You Could Buy.

Egg Bite

Sodium Content: An estimated 410 mg of sodium or more 

Routhenstein says, "One fresh or frozen egg bite can contain about 410 mg of sodium per egg bite. Some of this is due to the added cheese, uncured bacon, and salt. These can be made ahead of time in your kitchen, and frozen for when it is convenient for you. When you make it at home, you have more control of the sodium intake and add in potassium rich vegetables like red bell peppers to improve blood pressure control as well." These little guys really do pack a punch. The cheese, spinach & Kale version of Trader Joe's Egg Bites have a whopping 520 mg of sodium.

Instant Pudding Mix Packs

Sodium Count: 430 mg of sodium or more per ½ cup

Routhenstein shares, "1/2 cup of instant pudding mix packs in 430 mg of sodium, which may surprise you because it is masked with the sweetness! Some ways to cut back on sodium from instant pudding is to use the dry pudding mix with no added salt and add your own natural flavors to it. If you enjoy the convenience of instant pudding, you can either dilute it with water to lower the sodium content and pair it with high potassium fruit like cantaloupe to balance it out." The Chocolate Jell-O pudding mix indeed has 430 mg of sodium.

Baked Beans

Sodium Count: 520 mg of sodium per half cup

Routhenstein states, "Baked beans have 520 mg of sodium for 1/2 cup! While beans are beneficial for blood pressure lowering due to its potassium, magnesium, and soluble fiber content, we want to be mindful of the added salt found in baked beans and some regular canned beans as well. Choose no salt added varietes when possible, and choose tetra bagged or boxed beans like the ones from Green Valley Organics."

Dr. Mitchell shares, "Baked beans are found in a variety of traditional comfort foods, like chilies and burritos, but their health impacts must not be forgotten. Baked beans are often high in sugar and sodium content and can be a significant source of calories. Eating too much can lead to significant weight gain, and consuming them on a regular basis can increase your risk of chronic diseases like diabetes. Therefore it's important to be aware of the quantities consumed each time you indulge in this tasty treat. Used sparingly as part of a balanced and varied diet, baked beans can make an enjoyable addition to many dishes."

Low Sodium Soy Sauce

Sodium Count: 570 mg of sodium for 1 tablespoon

Routhenstein says, "Low sodium soy sauce has 570 mg for 1 tablespoon of sodium which is not a low sodium food. A good substitute would be coconut aminos which has 270 mg for 1 tablespoon, which decreases sodium by 300mg per serving and still imparts the desired umami flavor."

Dr. Mitchell says, "Many of us struggle with diets that are low in sodium. A delicious and easy way to add flavor to our dishes is soy sauce; unfortunately, that also adds an excessive amount of salt. To combat this, those striving for lower sodium can switch out their soy sauce for coconut amino. At 272mg per tablespoon, the reduction in sodium is a whopping 300mg! Not only does it decrease salt intake but it also has the same umami flavor profile so you won't be missing out on anything. Coconut amino is a great substitute for those trying to reduce their sodium intake without sacrificing flavors."

Tomato Juice

Sodium Count: 640 mg of sodium per 8 oz serving

Routhenstein reveals, "While tomatoes can help lower blood pressure because of lycopene, potassium, and folate, the added sodium to tomato juice can constrict the arteries and cause a rise in blood pressure. Even low sodium varieties can defer you from your blood pressure goals because of a concentrated sugar content that can impede on insulin resistance which can play a negative role in increasing blood pressure. If you like the taste, consider choosing 100% varieties with no added sugar and adding a splash in water instead."

Frozen or Packaged Meals

Sodium Count: 700 mg of sodium or more

Frozen meals are quick and easy, but not the healthiest choice. One reason is that many TV dinners are high in sodium, which can contribute to high blood pressure and other health problems. They also often contain a high amount of added sugars, which can contribute to weight gain and other health problems such as diabetes and heart disease.

TV dinners are also often low in fiber, which is important for maintaining a healthy digestive system and preventing constipation. They may also be low in nutrients such as vitamins and minerals, as they are often made with processed and highly refined ingredients.

Champion states, "Many convenience meals contain very high amounts of sodium, which can contribute to high blood pressure. Not only that, but they are often low in vitamins and minerals and high in saturated fat, which can lead to heart disease. Frozen meals are very convenient in today's busy world, but keep in mind that they are not all created equal. Look for meals that are lower in sodium and pair with a side salad or other veggie to boost up the fiber and nutrition."

Canned Soup

Sodium Count: 890 mg of sodium or more

A ½ cup of Campbell's chicken Noodle Soup has 890 mg of sodium. Sara Riehm, RD, LD/N, CSOWM Orlando Health Registered Dietitian Certified Specialist in Obesity & Weight Management tells us, "Because salt is used as a preservative and to flavor canned goods, the majority of canned soups tend to be very high in sodium. I prefer to make my own soups. This allows me to monitor how much sodium I'm including with my meal and customize the ingredients to my liking. Even so, sometimes a recipe will call for a canned soup. In that case, I'll look for the low-sodium version of whichever product I need and take time to review the nutrition facts labels to choose the brand with the least sodium."

Processed Meats

Sodium Count: Up to 1,000 mg of sodium and beyond

Champion says, "Processed meats contain very high amounts of sodium and low amounts of nutrients. They have also been linked to increased rates of cancers. These foods can contribute to increased blood pressure, and they really aren't providing many healthful nutrients. Instead of eating a processed deli meat chicken sandwich for lunch, choose whole, roasted, sliced chicken or turkey with mustard, lettuce, and tomato on whole wheat bread. You can purchase a whole breast, roast it, and slice. If that's too much for you to consume in a few days, freeze some for another time. This is a healthier option with much less sodium." 

Riehm adds, "Sausages, salami, bacon, jerky, and ham are a few of the foods that fall into this category. A processed meat is one that has been preserved by smoking, canning, salting, or curing. I avoid these foods as often as I can and save them for special occasions only—if that. Not only are they high in sodium which can compromise our heart health, recent studies have shown that eating processed meats can increase our risk for certain cancers. Instead, I look for plant-based sources of protein. Examples include beans, peas, lentils, tofu, and more. These foods are high in vitamins, minerals, and fiber which are nutrients essential to maintaining our health."

Baking Soda

Sodium Count: 1,260 mg of sodium per teaspoon

Routhenstein says, "While you won't eat baking soda by the spoonful, it can be added to many breads or baked goods or on an ingredient list of a recipe you are using. Baking soda is 100% sodium bicarbonate and 1 teaspoon contains 1,260 mg of sodium! Be sure to take this into account, especially when you are baking with both baking soda and baking powder because it can surely add up."

Frozen Pizza

Sodium Count: 1,400 mg of sodium and beyond

Everyone loves a good frozen pizza, but it can skyrocket your blood pressure. Depending on the type of frozen pizza, you could be eating two day's worth of sodium with just one pizza. For example, according to our list of the 10 Frozen Pizzas You Should Always Leave on Grocery Store Shelves, one DiGiorno Croissant Crust Three Meat pizza has 4,200 mg of sodium. 

Riehm says, "Have you ever flipped over your favorite frozen pizza to see the sodium content? My first time doing this left me with a bit of sticker shock. Some frozen meals can contain more than half of the daily recommended intake for sodium (2,300 mg per day for most people or 2,000mg per day if you have high blood pressure). If I can't make my own pizza at home, I check the nutrition label and look for the least salty option. Often this means forgoing any pizzas that have pepperoni, sausage, or ham as these meat toppings contain lots of sodium." 

The post 15 Foods That Can Cause High Blood Pressure, Ranked by Sodium Content appeared first on Eat This Not That.

When managing blood pressure, one of the most tried-and-true diets to follow is the DASH diet, which is a diet that is not only rich in fruits, veggies, nuts, and seeds, but also focuses on the micronutrients calcium, magnesium, and potassium. And when it comes to drinks, alcohol recommendations include two or fewer drinks per day for men, and one or fewer for women.

If you are spending your holidays with your in-laws who may bring up too many political topics, or you are pulling your hair out just trying to keep up with all of your holiday plans, a boozy drink or a caffeinated boost may be top-of-mind. But to manage blood pressure, too much alcohol or caffeine is a no-go. And if you are a lover of sugary or salty drinks, you may need to think twice about what you are putting in your cup as well.

Of course, there is no need to do without a festive and delicious drink that you know and love over the holiday season. But, if you have high blood pressure, here are some drinks that you may want to limit if you are focused on keeping your blood pressure level in check.

Egg Nog

The quintessential holiday drink is made with egg yolks, sugar, whole milk, heavy cream, and usually alcohol. While the DASH diet does permit dairy foods, it specifies low-fat options as the best choice, which would not include something like heavy cream. Added sugar can elevate blood pressure as well, making egg nog one of the worst drinks to enjoy during the holidays.

RELATED: 6 Worst Snacks for High Blood Pressure

Sugary Seasonal Coffee Drinks

Many holiday coffee drinks are loaded with sugar and fat. Take the Starbucks Toasted White Chocolate Mocha, for example.

"With 380 milligrams of sodium in a 16-ounce size, this Toasted White Chocolate Mocha contributes to 1/5 of the American Heart Association's recommended daily intake," says Carly Fenimore, MS, RD, LDN, owner of Fertility RD.

"Add on the 420 calories, equivalent to a small meal, topped off with the 10 grams of saturated fat (50% of recommended daily intake), and 55 grams of sugar (double the recommended daily serving for women, 19 grams above the allowance for men), this beverage is not adding much holiday cheer to anyone's blood pressure and overall health," she explains.

Why do these ingredients matter? "Both sugar and caffeine can temporary affect your blood pressure and cause high readings," says Roxana Ehsani, MS, RD, CSSD, LDN, board certified sports dietitian.

Hot Buttered Rum

Drinking a beverage made of real melted butter isn't ideal for people focusing on their heart health. Add some booze into the mix and this drink, while rich and delicious, may become to high in saturated fat and alcohol content for people watching their blood pressure.

Data shows that increased consumption of butter is associated with significantly higher blood pressure, making this drink one to skip over the holidays.

Creamy Espresso Martini

The trendy drink making its way around social media may look pretty, but since it has added sugars, caffeine, and cream, it is made with the trifecta of drink ingredients to avoid for blood pressure management. You are better off enjoying a small cup of coffee as a night cap instead. Sprinkle some cinnamon and cocoa on top of your coffee for a bit of added coziness.

Holiday Punch

For some, having a holiday party without a huge bowl of holiday punch is unthinkable. Oftentimes made with super-sugary ingredients and a ton of booze, drinking this punch may add too much added sugar for those with high blood pressure to tolerate without feeling the effects.

RELATED: These Drinking Habits Are Wrecking Your Heart Health, Cardiologist Says

Energy Drinks

The holidays can be a fun time for many, but they can also be hectic and draining. For people who are running on fumes while trying to wrap presents, do all of their holiday baking, and sign all of their holiday cards, an energy drink may sound like just what the doctor ordered.

But, excessive caffeine may have negative effects on blood pressure for those with existing hypertension. And the added sugar found in many energy drinks won't do you any favors in the blood pressure department either. You are better off allowing yourself to take a mid-day nap if you need an energy boost.

Bloody Mary

Holiday brunches and Bloody Marys go hand-in-hand. But classic versions of this drink are incredibly high in sodium, which is one mineral that is known to elevate blood pressure. You may be better off enjoying a mimosa made with 100% orange juice as a brunch cocktail. In fact, data shows that orange juice may be linked to better blood pressure outcomes, in part, thanks to the plant-compound that this citrus drink contains called hesperidin.

However, even though orange juice may support a blood pressure-healthy diet, this isn't to say you should overdo it on the mimosas on a regular basis. It's still important to take into consideration how alcohol and added sugar may impact your heart health over time.

The post Drinks To Avoid During the Holidays if You Have High Blood Pressure appeared first on Eat This Not That.

Perhaps your doctor has advised you to be more mindful of your blood pressure, or you were officially diagnosed with hypertension. Either way, if you're prone to high blood pressure, choosing menu items high in sodium, saturated fat, and added sugars will only exacerbate the problem by creating excess pressure within your arteries.

In recent years, fast-food chains have gotten savvier about offering breakfast options that fit well on a heart-healthy diet, but there are still plenty of drive-thru offenders. To keep your blood pressure in check or manage your hypertension, be sure to avoid the following six fast-food breakfast options. Also, to learn more about which lunch or dinner fast-food choices to steer clear of, be sure to then check out these 6 Fast-food Orders To Avoid If You Have High Blood Pressure.

Carl's Jr. Monster Biscuit

With a name like "Monster Biscuit," you're probably not expecting this one to be healthy. But you might be surprised at just how high in calories, saturated fat, and sodium it actually is.

The American Heart Association (AHA) recommends people on a 2,000-calorie diet get only about 13 grams of saturated fat per day—and by reaching for this single sandwich, you'll take in almost half the daily recommended calories, nearly double the daily target of saturated fat. Then there's this beast of a breakfast's troubling sodium content, which exceeds the AHA's total daily recommended limit of 2,300 mg, with an ideal target of just 1,500 mg for people with hypertension.

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The Egg-Normous Burrito from Burger King

Burger King's Egg-Normous Burrito may satisfy a ravenous appetite in the morning, but its epic size comes at the expense of your blood pressure. Not only is this one a calorie bomb, but its combo of sausage and bacon is bad news for your heart. Repeatedly, research has shown that regularly eating red and processed meats can increase the risk of high blood pressure. Experts believe the sodium, cholesterol, and saturated fat content are a perfect storm for increasing arterial pressure. There's even an interesting new theory that chemicals created in the gut after eating red meat could add to heart disease risk.

The Double Sausage Breakfast Sandwich from Dunkin'

Don't let the Double Sausage Breakfast Sandwich from Dunkin' charm you with its sizable amounts of fiber and protein. Though these nutrients are worth noting, they're some of the only positive attributes to this sausage sammie. For high blood pressure, you'll want to avoid this one due to its sky-high sodium and saturated fat.

Meanwhile, its calorie count alone (900 calories) is a reason to skip it. According to the National Institutes of Health, being overweight or obese is a risk factor for hypertension. However, losing around 10 pounds can sometimes make a difference in mitigating the potential for your blood pressure to escalate and remain elevated over abnormally unhealthy periods of time.

The Gravy Breakfast Bowl from Dairy Queen

You may have heard that harmful trans fats have made their way out of the U.S. food supply. It's true that the artificially created hydrogenated oils that harbored these fats got the axe as of 2020. But that doesn't mean trans fats don't still lurk in other ingredients like meats, cheeses, and butter—as in Dairy Queen's Gravy Breakfast Bowl.

In addition to its high-calorie count of 830, its 19 grams of saturated fat, and its nearly 1,700 milligrams of sodium, this morning bowl contains 4 grams of trans fat. Research shows that a higher intake of trans fats is associated with increased likelihood of hypertension—and the World Health Organization recommends consuming no more than 2.2 grams per day on a 2,000-calorie diet.

If you're craving gravy while swinging through the DQ drive-thru for fast-food breakfast while on the go, consider their chicken and gravy burrito instead: It is 320 calories, 5 grams of saturated fat, 1 gram of trans fat, and 840 milligrams of sodium are a far better choice for your heart.

The Grilled Cheese Breakfast Sandwich With Sausage from Carl's Jr.

Carl's Jr. makes the list again with their grilled-cheese version of the usual breakfast sandwich, complete with American and Swiss cheeses, grilled sausage, and eggs between sourdough slices. The combo may be tasty, but this one is neck and neck with other offending breakfast sandwiches for excessive calories, sodium, saturated fat, and one of the highest carb counts around. Some studies have found that a lower-carb lifestyle could significantly lower blood pressure. Additionally, they note that higher-quality carbs—like those in whole grains, fruits, and non-starchy vegetables—are far better choices for your systolic and diastolic numbers than refined carbs, like those in white bread.

To cut calories, you can opt for ham or bacon instead of sausage in this sandwich—but for a genuinely heart-healthy breakfast option, you're probably better off hitting another drive-thru in the mornings. Carl's Jr's relatively small breakfast menu doesn't offer much that jives with bringing down your blood pressure.

The Big Breakfast With Hotcakes from McDonald's

Lastly, McDonald's takes the cake—the hotcake, that is—for the least desirable fast-food breakfast for high blood pressure. This mega meal of hot cakes, scrambled eggs, biscuit, hash browns, sausage patty, butter, and syrup is a mélange of processed meat and refined carbs that won't do your heart health any favors. And did we mention its saturated fat, cholesterol, and sodium levels—all are near or even over the recommended limits for an entire day? If the Big Breakfast is really calling your name, try spreading out its over-abundant nutrients by making it a family meal to share.

The post 6 Fast-Food Breakfast Orders To Avoid if You Have High Blood Pressure appeared first on Eat This Not That.

At the same time, the researchers behind the study found that making certain lifestyle changes can reduce the risk of heart issues for those with hypertension. While physical activity, maintaining a healthy weight, and not drinking an excessive amount of alcohol were all key, the most important factor was using the Dietary Approaches to Stop Hypertension (DASH) diet. In a simulation conducted by the researchers, they noted that these changes could help to lower blood pressure and ultimately prevent 26,000 heart attacks and strokes in those with stage 1 hypertension over the next 10 years.

"These findings are so important, as chronic high blood pressure is known as a silent killer," Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and the host of the award-winning nutrition and health podcast, Spot On!, tells Eat This, Not That! "A person may feel just fine, but chronically high blood pressure is problematic."

"Individuals with chronic high blood pressure have a higher-than-normal force pounding against the walls of their arteries, which makes the walls thicker and stiffer, and contributes to atherosclerosis," Blake says. Because of this, "the heart becomes enlarged and weakened, as it has to work harder to pump enough oxygen- and nutrient-laden blood throughout the body." Blake explains that "this can lead to fatigue shortness of breath, and possible heart attack." On top of that, "Hypertension can also damage the arteries leading to the brain, which increase the risk of stroke."

As for the DASH diet, Blake explains that it "is a well-balanced eating plan that is high in veggies, fruits, grains, particularly whole grains, along with low-fat dairy foods, lean protein sources, beans, nuts, and seeds, healthy unsaturated vegetable oils, and less sweets and treats." Beyond that, Blakes notes that "when the sodium is reduced in the diet, the DASH Diet can have an even more pronounced effect."

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"This type of diet is rich in potassium, magnesium, and calcium, which all can play a role in lowering blood pressure. However, the blood pressure-lowering effect is likely due to a combination of nutrients and compounds in the diet, working together," Blake says. "It's like the Boston Symphony Orchestra. The First Violinist can perform a wonderful solo, but along with the entire orchestra, the effect is more spectacular."

The post This Diet Reduces Heart Risks for Those With Hypertension, Says Study appeared first on Eat This Not That.