Deli meat — thinly sliced processed meats such as ham and turkey — has been flagged as a food that drives up blood pressure. Nutritionists point to sodium and nitrites as substances that harm blood vessels and raise blood pressure.
Excess Sodium Lifts Blood Pressure and Stroke Risk
According to nutrition researchers on the 10th, deli meat is a processed meat loaded with sodium to enhance taste, texture and shelf life. An 85-gram serving of deli ham contains about 750 milligrams of sodium, or one-third of the 2,300-milligram daily limit recommended for adults.
Excess sodium increases fluid retention in the body, raising blood volume and the pressure exerted on vessel walls. If the condition persists over a long period, it strains the heart and blood vessels and can harden into hypertension — a chronic disease that can escalate into complications such as cardiovascular and cerebrovascular disease.
The U.S. health publication EatingWell recently reported that steady consumption of high-sodium processed meats also raises the risk of stroke. People who frequently eat processed red meat were found to have up to a 17% higher likelihood of suffering a stroke than those who rarely eat it.
Nitrites Damage Vessels, Raising Hypertension and Cancer Risk
Nitrates and nitrites, added to extend the shelf life of deli meat and preserve its color, pose a further problem.
Nitrates and nitrites can cause vascular dysfunction, arterial stiffness and damage to blood vessels, dietitian Skyler Griggs said. People who routinely eat foods containing nitrites were found to face a 19% higher risk of hypertension than those who do not.
These compounds react with other substances in the body to form harmful chemicals. In that process, cellular DNA is damaged and cancer risk rises. According to the International Journal of Cancer, every additional 30 grams of processed meat consumed per day raises the risk of stomach cancer by 9%.
Experts recommend starting by cutting back on how often processed meat is eaten rather than eliminating it entirely. Fiber-rich foods such as fruits, vegetables, whole grains, nuts and legumes, along with potassium-rich foods such as bananas, potatoes, beans and lentils, help manage blood pressure.
Under guidelines from the Korean Society of Hypertension, office blood pressure below 120 mmHg systolic and below 80 mmHg diastolic is classified as normal, while a reading of 140 mmHg or higher systolic or 90 mmHg or higher diastolic is diagnosed as hypertension. Patients should avoid caffeine, smoking, alcohol and exercise for 30 minutes before a reading, and should sit in a chair with back support for at least five minutes to rest before measuring.
