Often, what causes high blood pressure is mysterious. It’s attributed to a mixture of family history, age, stress levels, lifestyle factors, and health conditions. What’s not so uncertain? The treatments for this common condition. If you’re diagnosed with hypertension, there are established methods to decrease your numbers. Avoiding certain foods and incorporating others can help you control your blood pressure.
Carrie Lam, MD, co-founder and medical director of LAM Clinic in Tustin, California, says that emotional stress, heavy metal poisoning, smoking, drinking alcohol, eating a bad diet high in sodium, and taking too much caffeine are all things that can lead to high blood pressure.
If you have high blood pressure, your doctor may suggest that you make changes to your lifestyle, like eating less salt and working out regularly. Making these changes can help lower your blood pressure, which can lower your risk of heart disease and other health problems linked to it. True hypertension will not normalize with dietary changes and medications will be needed to lower your blood pressure.
As someone living with high blood pressure, one of the most common diet-related questions I get is whether it’s okay to eat bacon. As a beloved breakfast meat and flavor booster, bacon holds a special place in many people’s hearts (and on their plates). However, with its high sodium content, is bacon off the menu for those with hypertension? Let’s take a closer look.
How Bacon Impacts Blood Pressure
There are a few elements of bacon that can negatively affect blood pressure:
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Sodium – Bacon is very high in sodium, with just one strip packing about 115mg. Too much sodium causes the body to retain fluid, placing extra strain on blood vessels.
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Nitrates – Many bacons contain sodium nitrate preservatives which may increase heart disease risks Nitrates turn into nitrites which can damage blood vessels
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Fat – The fatty marbling in bacon contributes saturated fat and calories, both of which are tied to high blood pressure when over-consumed.
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Smoking – Bacon labeled as “smoked” exposes the pork to cancer-causing compounds. These potentially damage blood vessels
So in short, the combination of excess sodium nitrates fat, and smoking means bacon isn’t the best choice for those with hypertension. But all hope for enjoying bacon is not lost…
Tips for Eating Bacon With High Blood Pressure
If you don’t want to fully give up bacon, there are some ways to incorporate it more safely:
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Choose turkey bacon – Turkey bacon is lower in fat and sodium than pork bacon. Going with a nitrate-free turkey bacon is even better.
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Watch portions – Measure out just 1-2 bacon strips per serving, 2-3 times a week max. This limits sodium, fat, and nitrates.
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Opt for baked or boiled – Baking or boiling bacon reduces the nitrosamine content versus frying. Grilling is another healthy cooking method.
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Balance with veggies – Create BLTs loaded with lettuce, tomato, avocado and other potassium-rich veggies to counter the sodium.
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Use as a flavoring – Add just a few bacon bits versus strips to salads, soups, and other dishes to impart that smoky taste without excess salt and fat.
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Compare brands – Check labels and choose a bacon with lower sodium and no nitrates when possible. Uncured bacons are available.
Healthier Meat Options for High Blood Pressure
To keep blood pressure in check, these meat choices are far better alternatives to bacon:
Fish and Seafood – Salmon, tuna, cod, and shrimp pack heart-healthy omega-3s. Aim for at least two 3-4 ounce servings per week.
Skinless Poultry – Chicken and turkey, especially white meat, are lean protein sources. Roast, bake, or grill instead of frying.
Lean Red Meat Cuts – Flank steak, sirloin tip, 93% lean ground beef, and pork tenderloin are smart picks. Limit to a few 3-4 ounce portions a month.
Plant Proteins – Beans, lentils, tofu, and tempeh contain zero cholesterol. Get 14-21 grams of plant protein daily.
The Verdict on Bacon and Blood Pressure
At the end of the day, bacon is high in sodium, nitrates, saturated fat, and other compounds that can raise blood pressure and increase health issues. While the occasional strip likely won’t cause harm, it’s best to choose low sodium turkey bacon in small portions just 2-3 times per week at most.
Filling your plate with healthier proteins like fish, poultry, beans, lean beef, and plant-based options is the smartest strategy for keeping blood pressure in check. But if you really love bacon, a little bit can likely stay in your diet when paired with an overall hypertension-fighting meal plan.
What is the DASH diet?
Wondering what to eat to help lower blood pressure? The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the most effective dietary ways to lower your blood pressure. “The DASH diet is low in sodium (less than 2300 mg per day), high in fruits, vegetables and whole grains, and low in foods that are high in saturated fats. [It] has been ranked the healthiest overall diet by a panel of experts from U.S. News and World Reports,” says Jeff Landsman, MD, primary care provider at Mercy Personal Physicians in Lutherville, Maryland.
“Fish, chicken and vegetable protein (nuts, seeds and legumes) are highlighted as great choices, with an emphasis on the whole grains that provide so many of the unique dietary fibers that we need,” says Julie Miller Jones, Ph.D., emeritus professor of nutrition at St. Catherine University in St. Paul, Minnesota.
This high blood pressure diet, which has been studied for almost 30 years, is proven to both lower blood pressure and reduce the risk of nearly all chronic diseases. “In fact, in a recent meta-analysis that involved over 900,000 subjects, The DASH dietary pattern was associated with a nearly 20% decreased risk of cardiovascular disease, coronary heart disease, stroke, and diabetes,” says Jones.
Also, a lot of people are able to stick to the DASH eating plan because it includes foods they already like and follows normal eating patterns. This makes it much more likely that they will be successful in the long term.
What can I eat to lower my blood pressure immediately?
Are there foods that lower blood pressure quickly? Research suggests that eating nitrate-rich vegetables can help lower blood pressure for up to 24 hours. This lowering may not bring blood pressure into the normal range. It is important to check your blood pressures at home, and at the grocery store or pharmacy with the blood pressure goal of less than 135/85. Nitrate-rich vegetables should not be confused with nitrate-rich foods laden with preservatives.
Most people think of processed meat when they hear the word “nitrate.” This is because artificial nitrate is added to bacon, hot dogs, and salami to keep them fresh. But preserved meats are actually foods that can cause high blood pressure. Nitrate from animal sources turns into cancer-causing nitrosamine in your body, which is very bad for your health, says Dr. Lam says. Nitrates from vegetables, fruits, and grains—on the other hand—are converted to nitric oxide in your body. Nitric oxide helps relax blood vessels and improves blood flow.
Research indicates that dehydration can impair blood vessel function, so drinking plenty of water daily to stay hydrated is a good rule of thumb to reduce blood pressure.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
Does eating bacon raise blood pressure?
Eating a lot of bacon and other salty foods raises blood pressure in salt-sensitive people. It may also increase the risk of stomach cancer. Processed meat also contains additives like nitrates and nitrites.
Can people with high blood pressure eat coconuts?
People with high blood pressure can eat coconut in moderation, depending on the type of coconut consumed. For instance, coconut water contains vitamins and minerals such as calcium, folic acid, iron and magnesium, which are beneficial for health. However, coconut water contains sugar. If consumed in large quantities, it can increase body weight. Excessive weight gain will lead to a higher risk of high blood pressure.
Can a person with high blood pressure eat condiments?
A person with high blood pressure does not need to avoid all condiments. However, it is important to check the labels, as some products can contain large amounts of sugar or sodium. It is also important not to rely on taste, as even condiments that do not taste salty may be high in sodium.
Is Bacon bad for You?
The main concern about bacon is its high levels of saturated fat and sodium, says Kristen Smith, RD, also a spokesperson for the AND. A diet high in saturated fat and sodium is linked to heart disease, high blood pressure, type 2 diabetes, and obesity, per the National Heart, Lung, and Blood Institute.
Does Bacon raise cholesterol?
The amount gets even taller if you pile on carbohydrates like biscuits. “Bacon tastes fantastic but it’s high in salt and it’ll drive up your blood pressure,” he adds. “It’s high in fat and will elevate your cholesterol if it’s consumed frequently. And both of those lead to heart problems.” How much cholesterol is in bacon?
Is Bacon a health food?
As a processed meat, bacon is not what most experts would consider a health food. In fact, the World Health Organization (WHO) declared bacon and other processed meats class one carcinogens, a category of substances known to cause cancer that also includes cigarettes and asbestos.