Its time to rethink your lunch order!
Design elements: Getty Images.
One of the most powerful is diet.
Photo:Design elements: Getty Images. EatingWell design.
And research has found that one of the biggest offenders is processed deli meat.
If youre eating a deli sandwich while youre reading this, dont panic.
One meal wont cause hypertension.
But there are important reasons to limit this blood pressure-raising food.
A standard 3-ounce portionjust a few slicescan deliver a serious sodium hit.
Take deli ham, for instance.
Considering the typical American consumes an average of 3,400 mg of sodium daily, every bite counts.
Since even reduced-sodium deli meats can contain surprisingly high sodium, label reading is a must.
Many deli meats also contain added nitrates and nitrites.
These ingredients are added during processing to improve color and flavor and protect against bacterial contamination.
It doesnt help that these substances are confusing!
However, fiber also plays an important role in heart health, including blood pressure.
Trouble is, deli meats are completely devoid of fiber.
On one end, theyre filled with blood pressure-raising sodium and nitrates.
On the other, theyre low in fiber, which helps protect against hypertension.
Thats why deli meats are the No.
1 food to limit to reduce your risk of high blood pressure.
Your heart will thank you.
Centers for Disease Control and Prevention.High Blood Pressure Facts.
2024;127:112529. doi:10.1016/j.nut.2024.112529
U.S. Department of Agriculture.
FoodData Central.Ham, prepackaged or deli, luncheon meat.
U.S. Food and Drug Administration.Sodium In Your Diet.
American Heart Association.How Much Sodium Should I Eat Per Day?
2022 Dec 20;11(24):e027627.
2024;81(7):1450-1459. doi:10.1161/hypertensionaha.123.22575
Centers for Disease Control and Prevention.Effects of Sodium and Potassium.
2020;12(5):1206. doi:10.3390/nu12051206
