Laura Demrose, dietitian, explains that processed meats: “may also play a role in raising blood pressure by narrowing arteries”
While deli meats are convenient for preparing an easy to transport meal, health experts warn that we should be careful about the type and amount we consume.
Part of living a healthy lifestyle is keeping track of the foods we are eating and seeking out healthier options. Numerous studies over the years have warned people that they should avoid ultra-processed foods in particular.
So it should come as no surprise that health expert urge people to not eat deli meat on a regular basis. While they are convenient for preparing an easy to transport meal, over consumption raises the risk of increasing your blood pressure.
How deli meats affect your blood pressure
Deli meats are typically preserved with smoke, curing, salt or chemical preservatives such as nitrates. Laura Demrose, a dietitian at The Ohio State University Wexner Medical Center, shared with Verywell that the latter two in particular can raise you blood pressure.
“High-sodium foods may cause your body to retain water, which increases blood volume and directly impacts blood pressure,” she explained. She said that people already dealing with hypertension should limit their sodium intake to less than 2,000 milligrams daily.
Additionally, she added, “a lot of processed meats contain nitrates or nitrites, which help to extend shelf life and maintain freshness. Unfortunately, these may also play a role in raising blood pressure by narrowing arteries.”
Health experts’ recommendations on deli meat consumption
The American Heart Association says that “one 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium.” The National Institute of Health says that you should limit your weekly consumption of processed meat to no more than 2 servings per week or less than 100 grams (3.5 ounces) per week.
The AHA advises to seek out lower-sodium deli meat varieties that you prefer to eat. While poultry deli meats are generally better than red meat, make sure that they haven’t been injected with broths or fats. Also look for deli meat that are labeled “no added nitrites/nitrates”.
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