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.
Bacon is delicious The smoky, salty, fatty flavor is hard to resist, especially at breakfast time However, bacon is not the healthiest choice for those with high blood pressure. As someone with hypertension, you may be wondering if you need to say goodbye to bacon completely or if an occasional slice won’t do much harm.
In this article, we’ll take a close look at the effects of bacon on blood pressure and whether it’s possible to include it in a heart-healthy diet Read on to learn the impacts of processed and red meats, how much salt is in bacon, and healthy cooking tips and diet recommendations if you don’t want to fully eliminate this tasty meat from your meals.
How Processed and Red Meats Affect Blood Pressure
According to the American Heart Association, reducing intake of processed and red meats is an important part of a hypertension diet plan. Here’s what you need to know about how these foods influence blood pressure:
- Processed meats like bacon, deli meats, hot dogs and sausages contain a lot of sodium. The salt causes your body to retain water, which increases the volume of blood and leads to higher pressure on artery walls.
- Red meats like beef, pork and lamb are high in saturated fat and cholesterol. Excess consumption is linked to plaque buildup in arteries, making them stiffer and narrower. This forces the heart to work harder to pump blood, elevating pressure.
So when it comes to bacon specifically, it checks both boxes as a processed and red meat that can raise your blood pressure. Even just 2 or 3 slices contains a considerable amount of salt and saturated fat.
How Much Sodium is in Bacon?
To understand bacon’s effects on blood pressure, let’s first look at its sodium content. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 milligrams per day. For those 51 years and older and those with hypertension, that amount goes down to 1,500 milligrams daily.
Here are the sodium levels in some popular bacon products per 2-slice serving:
- Oscar Mayer Center Cut Bacon: 480 mg
- Hormel Black Label Original Bacon: 580 mg
- Smithfield Thick Sliced Bacon: 450 mg
- Wright Brand Naturally Hardwood Smoked Bacon: 480 mg
- Applegate Naturals Sunday Bacon: 480 mg
As you can see, just 2 average slices of bacon supply between 20-25% of the daily sodium limit if you have high blood pressure. Eating a full package of bacon could send your blood pressure skyrocketing due to excess sodium consumption.
Even turkey bacon, which is often touted as the “healthier” bacon option has between 450-600 mg sodium per serving. Make sure to read nutrition labels closely and watch your portions if you plan to eat bacon or other processed meats while managing hypertension.
Healthy Cooking Tips for Bacon
If you don’t want to fully give up bacon, there are some cooking methods that can help reduce the sodium content:
- Choose low-sodium bacon when possible. Look for bacon that has less than 350 mg sodium per serving.
- Cook bacon in the oven on a wire rack set on a foil-lined baking sheet. This allows excess fat and salt to drip off.
- Microwave bacon between paper towels. The towels absorb some sodium and fat.
- Bake bacon on cedar planks which draw out salt as the meat cooks.
- Buy pre-cooked bacon and simply reheat it in the oven or microwave without adding any extra salt or oil.
- Stick to just 1-2 slices as a treat a few times a week rather than eating it daily.
You can also make healthier substitutions like swapping regular bacon with turkey bacon or vegetarian bacon made from soy, eggplant, mushrooms or coconut. Just be mindful that many meatless bacon options are still highly processed and high in sodium. Always read nutrition labels when comparing products.
Diet Recommendations for Eating Bacon with High Blood Pressure
Here are some tips for making bacon work in a blood pressure-friendly diet:
- Balance it out. If you have bacon at breakfast, choose low sodium foods for the rest of the day like fresh fruits, vegetables, low-fat dairy, whole grains, beans and legumes.
- Portion control. Stick to just 1-2 slices max and make it more of a topping or side rather than the main protein source. Crumble it as a garnish on salads or baked potatoes instead of eating multiple whole slices.
- Watch the sides. Skip high-sodium extras like cheese, hash browns cooked in oil, biscuits with gravy and salty condiments like ketchup. Opt for fresh veggies, avocado and scrambled eggs cooked in olive oil or a small amount of butter.
- Minimize processed grains. Processed breakfast sides like frozen waffles, instant oatmeal packets and toaster pastries contain a lot of added sodium. Choose minimally processed whole grains like steel cut oats and Ezekiel toast instead.
- Stay hydrated. Drink plenty of water throughout the day to help flush out excess sodium. Herbal tea, sparkling water and diluted fruit juice are also good options.
- Be active. Getting at least 30 minutes of exercise per day helps lower blood pressure. Take a brisk walk or hit the gym after eating bacon to balance things out.
- Monitor your numbers. Use a blood pressure monitor at home to track your readings and make sure they stay within a healthy range. Check in with your doctor regularly as well.
The key is being mindful of portions, preparation methods and what else you’re eating throughout the day when enjoying foods like bacon that are high in sodium. With some balancing tricks, you may be able to keep it in your diet while managing high blood pressure.
Healthier Bacon Alternatives to Reduce Sodium
If you find that even occasional bacon consumption sends your blood pressure numbers upward, here are some healthier meat options to get that savory, smoky flavor while watching your sodium intake:
Turkey or Chicken Bacon
- Look for low-sodium options with no more than 300mg per serving
- Jennie-O Oven Roasted Turkey Bacon tastes similar to pork
- Applegate Naturals Chicken Bacon is flavored with maple and brown sugar
Canadian Bacon or Lean Ham
- Grill or bake instead of frying to reduce fat
- Nitrate-free uncured ham tends to be lower in sodium
- Look for “light” or “extra lean” options
Smoked Salmon or Other Fish
- Smoked salmon gives a similar salty, smoky taste as bacon
- Canned fish like wild salmon, sardines or mackerel add protein and heart-healthy omega-3 fatty acids
- Cook fresh fish like trout or tilapia with smoked paprika for a bacon-esque flavor
Tofu, Tempeh or Seitan
- Marinate then bake tempeh, tofu or seitan in broth, liquid smoke and spices
- Use coconut aminos or reduced-sodium soy sauce for a salty flavor
- Crumble for a bacon-like texture
Mushrooms
- Oil, then roast sliced cremini or shiitake mushrooms
- Toss field, oyster or maitake mushrooms in smoked paprika
- Brush portobello caps with olive oil and grill for “bacon” to put on burgers or sandwiches
With a little creativity, you can recreate the experience of eating bacon with plant-based foods, smoked turkey or fish. This allows you to cut way back on sodium and saturated fat while satisfying that craving for a smoky, savory morning meal.
The Bottom Line on Bacon and Blood Pressure
At the end of the day, regularly eating bacon is generally not advised for those with hypertension or heart health concerns. Even just a few slices a week is probably too much for many people due to the high sodium content.
However, bacon doesn’t necessarily need to be completely avoided if you don’t have blood pressure that’s extremely high or uncontrolled. With mindful preparation methods, portion control, low-sodium side dishes and limiting intake to just occasional use, some people may be able to still enjoy a slice or two as a treat alongside an otherwise clean, DASH-style diet.
The most important thing is listening to your body. Check your blood pressure often and watch how you feel after eating salty, fatty foods. You may learn that even small amounts negatively impact your numbers. But a few strips of turkey bacon along with a veggie omelet, fresh fruit and oatmeal made with almond milk might not be an issue if it doesn’t cause symptoms or spike your readings.
Work with your doctor to determine if and how occasional bacon can fit into your hypertension meal plan. Focus on an overall heart-healthy diet and make sure to balance out any high-sodium indulgences so you can confidently enjoy your favorite foods while keeping your blood pressure under control.
Is fasting good for hypertension?
Does fasting lower blood pressure? Fasting can be beneficial if you have high blood pressure, because it may decrease your total sodium or calorie intake. “Recently, researchers from the Baylor College of Medicine showed that fasting also changes the gut microbiome in a way that promotes lower blood pressure,” says William Li, MD, President and Founder of The Angiogenesis Foundation and author of Eat to Beat Disease. “The mechanism is through higher levels of bile acids in the blood caused by fasting. Bile acids can help lower blood pressure.”
Intermittent fasting is a very popular trend. “Many people try to eat only during a 16-hour fasting window that lasts about 8 hours,” Dr. Landsman says. “This strategy may help with weight loss which could then help with lowering blood pressure. ”.
Although fasting may reduce blood pressure, the magnitude of reduction is less than it is with weight loss. Your blood pressure may increase dramatically if you eat poorly after breaking your fast. “Repetitions of fasting and feeding (i.e., yo-yo dieting or weight cycling) have been shown to increase blood pressure dramatically, even if only transiently,” says Glenn Gaesser, Ph.D., a fellow of the American College of Sports Medicine and professor at The College of Health Solutions at Arizona State University. “[Even] transient elevations in blood pressure may do harm to blood vessels.”
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.
The 10 Worst Foods to Eat if You Have High Blood Pressure | The Cooking Doc®
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