what meats are good for high blood pressure Lowering?(plus meat to avoid in 2023)

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Eating meat with high blood pressure? I have been wondering what meats are good for high blood pressure. As a child I watched my mum suffer with a lot of food complications at first I didn’t know what was really wrong I just knew she was sick and had to be on a special diet but had no idea to what extent it might get worse if she doesn’t maintain her nutrition.

I always asked her if she couldn’t eat the normal food or take normal drinks we all home and her best response was you will get to understand some day when you grown. It took me up till 15 years to realize she was just trying to stay alive so she could watch us grow.

My mum suffered from high blood pressure for almost 33 years before passing away. There are so many things that kept her that long I realized that so I went further into research to know what kept her that long and some of my findings willing be shared here. We have seen what drinks are good for high blood pressure, let us check good meat for hypertensive people.


what meats are good for high blood pressure and is red meat bad for high blood pressure?


What is  Blood pressure anyway?

Blood pressure is the force exerted by circulating blood against the walls of blood vessels. The majority of the pressure is caused by the heart pumping blood via the circulatory system. The pressure in the major arteries is referred to when the word “blood pressure” is used without qualification.

Blood pressure is generally expressed as systolic pressure (maximum pressure during one heartbeat) minus diastolic pressure in the cardiac cycle (minimum pressure between two heartbeats). It is measured in millimeters of mercury above the ambient atmospheric pressure (mmHg).


Blood pressure Causes

Blood pressure is affected by cardiac output, systemic vascular resistance, and arterial stiffness, and it fluctuates depending on the environment, mental state, activity level, and relative health/disease state. Blood pressure is regulated in the short term by baroreceptors, which influence the neurological and endocrine systems via the brain.

Hypotension is when blood pressure is constantly low, hypertension is when blood pressure is continuously high, and normotension is when blood pressure is normal. Both hypertension and hypotension can have a variety of causes and can occur suddenly or overtime. Long-term hypertension puts you at risk for a variety of ailments, including stroke, heart disease, and kidney failure. Hypertension that has been present for a long time is more common than hypotension that has been present for a long time.


Blood Pressure disorder

High blood pressure and low blood pressure are the two types of blood pressure.

Hypertension, or high blood pressure, is a condition in which the blood pressure is higher than normal. Hypertension is just the systolic pressure between 130-139 mm Hg or diastolic pressure between 80-89 mm Hg.

Depending on what you do, your blood pressure changes throughout the day. High blood pressure is diagnosed when blood pressure levels are consistently higher than usual.

Your health care team can diagnose high blood pressure and make treatment recommendations by comparing your systolic and diastolic blood pressure results to those established in specific guidelines. One health care provider’s guideline for diagnosing high blood pressure may differ from another’s.

Hypotension or low blood pressure occurs when blood runs through your vascular system at a lower pressure than normal. Low blood pressure is referred to as hypotension in medical terms. Blood pressure is the force of blood pushing against the walls of your arteries while your heart pumps blood.

When taking blood pressure readings, it is generally defined by the systolic and diastolic pressures. Blood pressure is expressed in millimeters of mercury (mm Hg), with the systolic reading coming first and the diastolic reading coming second.

You can use upper arm and wrist cuffs to measure your blood pressure accurately at home.  But there are wrist worn trackers and smart watches with blood pressure monitors, which offer more convenience and all day BP checking than the cuff devices.



Different Ways to help with high blood pressure

There are many ways to manage hypertension. Here are some ways you can lower your blood pressure naturally. Hypertension patients are normally advised to:

  • Do regular exercise – cardio aerobic exercise (like walking, running, and cycling) and resistance training (lifting weights)
  • Quite smoking and reduces the risk of heart disease.
  • Dieting – making a good eating plan.  Most high blood pressure people follow the DASH diet, eat fruits, foods, vegetables and herbs.
  • reduce stress through meditation, mindfulness and relaxation.
  • take high blood pressure medications

Among all these, one of the few ways to reduce hypertension naturally is through dieting and lifestyle changes. A high blood pressure diet may include special blood pressure lowering drinks, fruits, grains,  spices and herbs, meat and fish, as well as Fat-free and low-fat foods.



what meats are good for high blood pressure and is red meat bad for high blood pressure?

what meats are good for high blood pressure

If you are looking for the best meat to eat for high blood pressure, and you are in a hurry, here are few Meat that are good for high blood pressure diet.

  • Chicken without skin
  • Turkey without skin
  • wild- caught fish
  • lean cut meat
  • lean ground meat
  • Salmon
  • Tuna
  • Herring
  • Seafood protein


Eating meat and high blood pressure

How does nutrition effect blood pressure?

Nutritional status and nutrient intake have an impact on the occurrence and severity of hypertension. Obesity and excessive calorie intake are two significant causes of hypertension.

Obesity is related to increased activity of the renin-angiotensin-aldosterone and autonomic nervous systems, as well as possibly additional mineral corticoid activities, insulin resistance, salt-sensitive hypertension, and excessive salt intake, as well as decreased renal function.

Hypertension is significantly linked to a high sodium chloride consumption. Increased alcohol consumption can raise blood pressure quickly.

Blood pressure can be lowered by eating a lot of potassium, polyunsaturated fatty acids, and protein, as well as exercising and possibly taking vitamin D.

Amino acids, tea, green coffee bean extract, dark chocolate, and meals high in nitrates may lower blood pressure, according to less conclusive studies.


Can cutting out meat lower blood pressure?

Can not eating meat cause high blood pressure? Absolutely yes. Meat, especially processed meat, has a lot of high pressure increasing substances added when preserving them. Red meat is a type to completely cut out from your blood pressure diet. But not all meat is bad for high blood pressure patients.

So, can cutting out meat lower blood pressure? Yes. If you suffer from hypertension, Consuming more plant-based diet can lower blood pressure even if you included a small amount of diary and meat in the high blood pressure meal.

The best way to enjoy meat while living with high blood pressure is to limit yourself to as little as one serving of red meat per week – Says a nutritionist at the Cleveland Clinic.

Even a leaner cut of pork can make part of your blood pressure and heart-healthy diet, only if you don’t go overboard. Some processed meats like bacon and sausages must be taken with more moderation since they are high in sodium that raises blood pressure.

First, let us find out what role does meat plays in hypertension?

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The role of meat in high blood pressure treatment

When it comes to blood pressure, meat, like other foods, has a significant impact. Some are considered reducing factors, while others are considered causing factors. We’ll take a look at a few of best meat to include or avoid in a high blood pressure diet or meal .

Many health websites will tell you that red meat is bad for your blood pressure since it’s heavy in cholesterol and saturated fat, and consuming too much of it elevates your blood pressure. That is the typical response.

Many studies have linked regular red meat eating to an increased risk of heart disease, and heart disease and high blood pressure often occur together.

Is this, however, true for all red meat? Not necessarily, since new research indicates that different types of red meat have varying health impacts.

Studies carried out by several universities have shown that there are two forms of meat and are processed and unprocessed meat. The processed meat includes beef, pork, lamb, and many more.

The unprocessed meat are meats that has gone through some processes like smoking, salting, corning or have preservatives added. They include bacon, salami, pastrami, smoked ham and many more.



The best meat for  high blood pressure diet

If you are looking for foods that lower blood pressure quickly, very few meats are available. What meats are good for high blood pressure lowering?

what meats are good for high blood pressure and is red meat bad for high blood pressure?
meat diet for high blood pressure


Salmon fish

Omega-3 fat found in fatty fish has been shown to offer considerable heart health advantages. These lipids may reduce blood pressure by decreasing inflammation and oxylipin levels, which constrict blood vessels. In research, eating more omega-3-rich fatty fish has been linked to reduced blood pressure readings.

According to research of 2,036 healthy people, those with the highest blood levels of omega-3 fats had significantly lowered SBP and DBP than those with the lowest amounts of these fats. A higher omega-3 consumption has also been associated to a lower risk of hypertension.



Herring is one of the foods that can help lower your heart disease risk. Because herring contains polyunsaturated fatty acids, research has shown that it is a better protein source for persons at risk of heart disease than red meat like beef.

Omega-3 fatty acids in herring can lower triglyceride levels, making it healthy for heart health. Triglycerides are a form of fat found in the blood that must be kept under particular limits in order to protect heart health.

Omega-3 fatty acids have been demonstrated in studies to help lower blood pressure and reduce the risk of heart attacks and arrhythmias. Herring can also aid in cholesterol reduction.



Omega-3 fatty acids’ anti-inflammatory property helps reduce blood pressure. Potassium, found in tuna, is a vasodilator and is very good for lowering blood pressure. By reducing the load on your cardiovascular system, lowering high blood pressure can greatly improve your health. This will aid in the prevention of heart attacks and strokes, as well as atherosclerosis.



Seafood is an essential component of a balanced diet. Seafood is high in protein and other necessary elements, as well as omega-3 fatty acids, and is frequently low in saturated fat.

Seafood includes all nine necessary amino acids, making it a great source of readily digestible protein. Seafood protein is easier to digest and absorb than protein found in red meats and fowl. Fish has a protein content of 17 to 25%, with an average protein content of 19%.


Lean Poultry – chicken without skin

White meat chicken is one of the best animal proteins sources that are friendlier on high blood pressure. You need to remove the skin from the chicken to reduce excess fat content.

So, chicken without the skin, especially the white flesh, is completely good and healthful. The fat content of a one-ounce serving of chicken skin is as follows: 11.5 grams of total fat 3.2 g saturated fat 2.4 g polyunsaturated fat 4.8 g monounsaturated fat.

Bo that the boneless, skinless chicken breasts and turkey are the leanest poultry choices I ever noticed.


Cuts of lean meat

Lean meat as defined by U.S. Department of Agriculture includes top loin, top sirloin, chuck shoulder and arm roast. When eating hamburger with high blood pressure, check the label to make sure it is from a ground beef which is over 90 percent lean. You can buy a package of hamburger that says 90-85% lean meat of ground beef.

If you are cooking for a high blood pressure person, trim visible fat before cooking. Then rinse the, eat to wash a way fat after cooking, according to mayo  Clinic.


Wild meat like Venison

It is no empty boast when hunters brag about everything wild they kill. Deer meat is highly good for high blood pressure, solely because the venison does not have much saturated fat as compared to pork, chicken, lamb, and beef.

The same quantity of deer meat and beef, chicken, and lamb have different amount of saturated fat. A 3-ounce serving of venison contains just 3.30 g of fat, while the same serving of pork will give you 10.64 g. The same quantity of whole beef contains 9.76 g and lamb would offer 7.63 g.

In addition, deer meet prevents damage to your blood vessels, as it has a sufficient amount of vitamin B6 and B12 that prevent homocysteine spike. Moreover, dear meat has the lowest amount of cholesterol. Three ounces of deer meat contains only 66 g of cholesterol.


Duck meat without skin

it depends if the duck is cooked and consumed with the skin, duck will increase blood pressure because the leg and skin have higher amounts of fat while the duck’s breast meat has less fat.

But if you cook and serve the duck without skin and leg, duck meat would be best addition for high blood meals. As an excellent source of Omega-3 fat, magnesium and iron, duck meat makes healthy blood flows through in our bodies.

One thing is, duck fat might not be as high in saturated fats as some animal products. Three ounces of cooked duck meat without the skin contains 2g total fat (0.5g of which is saturated fat) which is far less than 50% of expectation saturated fat intake per day if you are on a 2000 calorie diet.

Too much of it can still be bad for cholesterol. Duck without skin contains 70milligram cholesterol and while duck with skin contains 75milligram cholesterol. These are still fewer than recommended amount(200 milligram) to consume each day.

Apart from duck meat, duck eggs are another special food to add to a hypertension diet plan. The eggs, like the fish, contain protein and omega-3 fats. All in all, if you have high blood pressure, limit yourself to no more than one serving of duck meat without skin per day.

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quail meat for high blood pressure – antidote for hypertension

Foods that contain low fat and low cholesterol make a good antidote for a fat-related diseases like hypertension. Quail meat and eggs aren’t popular with people’s dinner menus. Quail meat is highly nutritious and was popular in French cooking and has become part of Polish cuisine.

Today, domesticated Japanese quail are just as good. Considering the health benefits of eating quail meat for high blood pressure, research shows that quail gives you more minerals and amino acids than chicken meat.

Quail meat is rich in protein and can cause low blood pressure, ease digestive problems, cure anemia, maintain heart health, aid in control of blood sugar levels, improve eye and immune system.

Nutritionist say that eggs are whole food and if you have hypertension, eat quail’s eggs

But as compared to chicken, quail egg has more fat and also has omega-3 fatty acid. Again, quail eggs are beneficial in controlling high blood pressure because a mineral called “Potassium” which will counter the effect of high sodium, which causes hypertension. Reports have proven that quail’s eggs can alleviate symptoms of diabetes, hypertension.

A quail’s egg has many positive effects on people with stress problems, hypertension, digestive disturbance, gastric ulcer, and liver problems. It also reliefs blood pressure and assists in lipid control.

Quail eggs are unique from other eggs because of their low cholesterol and higher proportion of omega-3 fatty acid. By serving to emulsify to reduce cholesterol plus a high amount of omega-3 fatty acid , you are talking about the control of blood pressure.



foods to avoid with high blood pressure - eating meat and high blood pressure - meat to avoid

Meat to avoid in a diet for high blood pressure

What meat to avoid with high blood pressure? What you eat on a daily basis could have a significant impact on your blood pressure. You’ll almost probably eat meat with almost every meal because the majority of folks aren’t vegans.

Many people question, “What foods should I avoid if I have high blood pressure?” In the list of high blood pressure foods to avoid, include these meats:


processed meat

Some processed meat includes beef, pork, lamb. They are among the foods that raise blood pressure quickly.  Processed meat has a high salt content because the nitrate preservatives are often added to it.

These sodium salts can contribute to the increased risk of heart disease and high blood pressure if you consume the processed meat regularly (From Harvard).

To manage your hypertension effectively, you must avoid or cut back on these meats according to experts at Cleveland Clinic.


Hot dogs

Hot dogs include two nutrients that are blamed for the negative press they receive. A 1.5-ounce hot dog has 572 milligrams of salt and 6 grams of saturated fat.

When you add a roll and mustard, the salt content rises to 946 mg. If you eat 3 hot dogs, you’ve already over the daily salt limit. The amount increases significantly if you eat fries and baked beans (1,047 mg).


Deli Meat

Deli meats should be avoided since they are salted throughout the curing, seasoning, and preservation process. Your body requires sodium to function correctly, but most individuals consume far too much. It can cause your body to retain excess fluid, causing your blood pressure to rise.



Bacon is created from a variety of pork slices that have been cured with salt 14. Hog is usually sourced from the pork belly or the less fatty rear. I would probably eat bacon every day if it didn’t contain the following two ingredients, since I enjoy the way it tastes.

The salt content of one slice of cooked bacon is 137 mg. A breakfast establishment, such as a diner, will usually serve you four slices of bacon with your eggs. The total salt content is now 548 mg. Most likely, you’re eating buttered toast with home fries on the side, which raises your sodium intake above the daily limit.


Fatty red meat

The saturated fats in fatty red meats should be avoided. They are in the list of the number one foods that cause high blood pressure. Red meat metabolism induces hypertension and they should be limited.

Many studies have linked saturated fat, elevated cholesterol, and an increased risk of heart disease. Because other research has not validated this link, it is a little more complicated.

Saturated fats should be reduced, according to most medical experts, cardiologists, and the American Heart Association. This is especially true if you’re trying to lower your cholesterol, lose weight, or manage your blood pressure.



There are a variety of sausages available, including bratwurst, Polish, Italian, and other traditional sausages. With the exception of morning sausages, which are smaller, many of them contain identical nutrients.

One Italian sausage link has a salt content of 1,002 mg. It will be incredibly tough to ingest more potassium than salt throughout the day if you eat it with pasta and tomato sauce. The potassium to sodium ratio should be 4:1 5, which is important for the kidneys to drain out excess salt.


Too much Duck meat with skin

Does eating duck increase blood pressure? Yes. Duck meat with skin is relatively high in fat, cholesterol and sodium (89mg). 3 ounces of cooked duck meat with the skin contains 4-5 grams total(plus saturated) fat.

Also, duck meat with skin and leg contains about 75milligrams of cholesterol. If you eat high cholesterol then, you may develop clogged arteries and heart disease and suffer from a stroke or heart attack.

Besides that, you will see an increase in high blood pressure. Chicken or turkey breast, are a bit lower in saturated fat and cholesterol than duck meat.

high grilled meat intake may up risk for high blood pressure

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is red meat bad for high blood pressure, really?

High grilled meat intake may be at risk for high blood pressure. We have seen from studies that there is more evidence that red meat actually worsens people’s blood pressure. It is not only higher intake of red meat, processed red meat is even highly associated with a higher risk of hypertension. The different meat cooking methods play a big role and some studies have tried to check the connection between high blood pressure and the different meat cooking methods.

isn’t the method of meat cooking the problem?

When meat is charred or exposed to high temperature, some chemicals formed. Another study involved men and women in the United stated who ate two servings of meat per week. The researchers revealed that open-flame or high-temperature cooking of meat increased risk of hypertension. They also found that eating well-done meat could likely increase high blood pressure in both red-meat eaters and white-meat eaters.

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FAQs on high blood pressure diet – meats

what fish to include in a high blood pressure recipe?

Wild- caught fish, salmon, sardines and albacore tuna are some of the best. Because you need to be limiting your intake of red meat, hypertension patients should eat fish at least twice a week( AHA). These fish are high in fat, but that is essentially healthy fat good for the heart.


What Meat Will Power Blood Pressure?

Researchers discovered that lean pork can be readily incorporated into a DASH-style diet to help decrease blood pressure. Only unprocessed lean pork, such as tenderloins or uncured ham with visible fat trimmed, is eligible.


Is Chicken Good for High Blood

Chicken is absolutely good for high blood, but the skin of the chicken needs to be removed. For the skin contains fats which have cholesterol.


Is Pork meat good for high blood pressure?

Lean pork can easily be introduced into a DASH-style diet to help lower blood pressure, according to researchers. According to one professor in science of nutrition, DASH diet can include only lean, unprocessed red meats in the appropriate serving sizes. So only cuts of unprocessed lean pork, like tenderloins or uncured ham with visible fat excised, is allowed.


What foods raise blood pressure immediately?

Canned soup, cottage cheese, smoked fish, processed meats and olives. Caffeine,  coffee and caffeinated tea can also temporarily spike blood pressure when they stimulate the cardiovascular system and boost heart rate.


is deer meat good for high blood pressure?

Yes. Hunters claim that deer meat is superior to your burgers. That is true, because Venison (deer meat) has considerably less saturated fat than beef, chicken and pork.  A 3-ounce serving of deer meat has only 3.30 grams of fat, while the same serving of pork gives 10.64 gram fat, whole beef gives 9.76 grams and 7.63 g.

We know that consuming too much saturated fat will lead to obesity, high blood pressure, and heart problems. If you ask what meats are good for high blood pressure, deer meat tops the list.

As a rich source of iron, it helps. It helps our body make enough hemoglobin increases blood oxygen saturation, which helps cure anemia.


is duck meat bad for high blood pressure?

Yes, only of the duck meat is not well prepared so that the majority of the fat is rendered off. Duck meat is more nutrient-dense than you might think, although it is associated with a high fat content (mostly healthy unsaturated fat), which is a kind of bad for high blood pressure patients. More than it is required, duck meat nutritional facts reveal it contains about 89mg sodium and no carbohydrates. However, I still love it for the meaty flavor it offers and you can use it as a healthier alternative to butter.


What lean meat is good for high blood pressure?

American Journal of Clinical Nutrition had compared the impact of unprocessed lean pork , with chicken and fish and found that chicken without skin and fish are dominant sources of protein. Since they are rich in protein, they can make a nice addition to weight loss and blood related diet plan. The researches also found that lean pork could effectively can be incorporated into a DASH-style high blood pressure diet for lower blood pressure lowering.


Wrap up

Eating meat can cause high blood pressure and heart problems. The quantity or meat available for high blood patients is actually limited. That is why the majority of people who follow a vegetarian diet tend get lower blood pressure than their meat-eating cousins. If you doubt so much, you should just avoid meat and eat mainly plant-based foods – herbs, spices,  vegetables, fruits, grains, and more.

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