Control your blood pressure: identify the drinks that raise your tension

When suffering from hypertension, every dietary decision matters. It’s not just about solid food; beverages that raise blood pressure are an equally important factor that many people underestimate. The British Heart Foundation warns that hydration level and the type of drinks consumed directly influence blood pressure, so reviewing these habits may be key to controlling symptoms.

How diet influences hypertension

Adopting healthy habits is essential for those with high blood pressure: regular exercise, maintaining a proper weight, and especially being careful with diet. The DASH (Dietary Approaches to Stop Hypertension) is the approach recommended by specialists, where sodium intake is limited to no more than 2,300 mg per day.

This plan promotes naturally low-sodium foods, skim dairy products, whole grains, fruits, vegetables, lean meats, and proteins such as lentils, nuts, quinoa, and tofu. Why does it work? Heart-healthy nutrients, fiber, antioxidants, and anti-inflammatory compounds help reduce fluid retention, a process that otherwise would increase blood volume and exert more pressure on the arteries.

Alcohol: the riskiest beverage

Among drinks that raise blood pressure, alcohol ranks first. Medical News Today explains that excessive consumption is associated not only with increased pressure but also with heart disease and strokes. Additionally, it provides empty calories that promote involuntary weight gain.

Another problem is dehydration, especially serious in older adults, who lose the sensation of thirst until the problem is already present, further increasing pressure. Paradoxically, alcohol temporarily relaxes blood vessels, lowering pressure momentarily, but after habitual or large quantities of consumption, pressure rises again even above initial levels. Beer, cocktails, wine, spirits, and alcoholic carbonated drinks should be avoided.

Caffeine: a temporary but significant effect

Although less dangerous than alcohol, caffeine can temporarily raise blood pressure, according to the British Heart Foundation. Moderate intake is recommended, and consulting a specialist about a safe dose for each person is advised.

It is important to remember that caffeine is not only in coffee or tea but also in energy drinks, chocolate, and cola sodas. These products, when consumed regularly, can contribute to fluctuations in blood pressure.

Sugary drinks: silent cardiovascular damage

Drinks high in sugar, salt, and saturated fats raise blood pressure and compromise cardiovascular health. Vimec points out that sugar plays an important role in increasing the risk of hypertension, especially with excessive and habitual consumption.

High sugar intake increases systolic blood pressure and promotes inflammation and insulin resistance. Sodas, bottled teas, and sports drinks provide empty calories that contribute to overweight, a factor that alone alters pressure. In fact, people who get more than 25% of their daily calories from sugar are up to three times more likely to develop heart disease compared to those with moderate consumption.

Healthy alternatives

Limiting or avoiding these tension-raising drinks is strategic for controlling hypertension. The best options are plain water, sugar-free mineral water, unsweetened infusions, or small amounts of natural juices, offering a healthier way to hydrate without compromising blood pressure.