As a health journalist (and human in the world), one of the most valuable lessons I’ve learned is that “health” is much more complex than it’s often portrayed. We hear that carbs are “unhealthy” and fruits are “healthy,” but less often are we reminded that carbs can actually support gut health and aging, for example, and that citrus fruits can wear down your teeth. These are a couple of (many) examples you can find if you dig hard enough, think critically and ask enough questions.
That’s not to say you should never eat fruit—far from it, of course—but maybe we should rethink the common behavior of “demonizing” certain foods and putting others on a pedestal.
On that note, there’s another example of a “healthy” food that can contribute to health problems. More specifically, it’s a tasty and often-enjoyed fruit that can actually spike blood pressure. (Word to the wise: Untreated high blood pressure can lead to further health threats, such as a heart attack, stroke, heart failure, kidney failure, vision loss, heart disease and more complications.)
Ahead, cardiologists share what that snack is (hint: you might think of it as a vegetable), other factors that contribute to high blood pressure and treatment options.
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The ‘Healthy’ Snack That Spikes Blood Pressure
The snack we’re talking about is pickles. Before we dive into the concerns, let’s talk about why they’re seen as a “health” food.
“Pickles can be part of a healthy diet when eaten in moderation,” says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California. “They are generally low in calories and can provide some nutrients, including vitamins A and K.”
Vitamin A boosts eye health, immunity, reproduction and organ function; vitamin K helps with blood clotting and bone health.
Note that the type of pickle matters. For example, refrigerated pickles are typically pickled via fermentation.
“Fermented pickles are loaded with probiotics, which can help foster good gut health and a more robust microbiome,” says Dr. Nadim Geloo, MD, a cardiologist and senior medical director of the structural heart division at Abbott. Shelf-stable pickles lack those benefits.
How Pickles Can Spike Blood Pressure
The biggest concern with pickles is sodium. “Pickles can be very high in sodium, and consuming too much sodium can cause the body to retain fluid and contribute to higher blood pressure,” Dr. Chen says. “For people who already have high blood pressure or are sensitive to sodium, this is particularly important to keep in mind.”
Dr. Geloo explains further. “Too much sodium raises your blood pressure as a result of the body holding onto excess water, increasing the amount of fluid in your blood vessels and making your heart work harder to pump that fluid throughout the body,” he tells Parade.
Related: Cardiologists Are Begging People To Stop Pairing This Common Supplement With Blood Pressure Medication
How Many Pickles Are ‘Safe’ To Eat?
If you need to mind your sodium intake, you don’t have to cut out pickles. Rather, focus on your total sodium intake throughout the day.
“For someone who enjoys pickles, having one small pickle can be a reasonable portion, but eating several pickles regularly can add a significant amount of sodium to the diet,” Dr. Chen says. “Choosing low-sodium varieties is another good option.”
If you’re a math person and/or looking at the numbers doesn’t trigger disordered eating patterns, think of it this way: The American Heart Association recommends consuming no more than 2,300 milligrams of sodium a day. One pickle spear is roughly 280 mg of sodium, meaning you could technically eat eight pickle spears a day. The thing is, other foods have sodium, too.
“Remember, you’re not just eating pickles all day, so you’re likely consuming sodium elsewhere,” Dr. Geloo says. “To avoid overconsumption, eating less than three servings of pickles a day would be advisable.”
Related: We Asked Registered Dietitians the Best Fruit To Eat Every Day To Lower Blood Pressure and They All Said the Same Thing
Other Factors That Cause Blood Pressure Spikes
Concerned about your blood pressure? It’s probably smart to be, since hypertension (high blood pressure) and blood pressure spikes can contribute to concerns such as an aneurysm, heart failure, stroke, dementia, kidney damage, eye damage and more.
“The effect varies from person to person, but people with hypertension should be mindful of how these foods and beverages affect their readings,” Dr. Chen says.
Address other risk factors for high blood pressure, too. Cardiologists list high-sodium meals, stimulants such as caffeine, genetics, age, stress, smoking, drinking alcohol and certain chronic illnesses.
Also, you may have hypertension and not know it, so don’t brush off this information too quickly. “High blood pressure is often called the ‘silent killer’ because most people who have it feel completely normal, which is exactly why it can go undetected for so long,” Dr. Geloo warns. “As a result, it’s important to know your risk factors and get tested regularly.”
Related: The One Thing You Should Never, Ever Do After Eating a High-Sodium Meal, According to Cardiologists
How To Treat Blood Pressure Spikes
If you get a higher-than-usual blood pressure reading, don’t worry—literally.
“Sit quietly and give yourself a few minutes to relax before checking it again,” Dr. Chen suggests. “Slow, deep breathing can help promote relaxation and may lower blood pressure somewhat.”
If your reading stays high, or you have other symptoms, however—such as chest pain, shortness of breath, severe headaches, weakness or vision changes—he urges seeking medical attention rather than relying on breathing exercises alone.
Generally, Dr. Geloo encourages a diverse diet with whole foods (such as vegetables, fruits, whole grains, nuts and lean protein), increasing your potassium intake and engaging in regular movement that incorporates both cardio and strength training.
Otherwise, you might find yourself in a pickle.
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Sources
Dr. Cheng-Han Chen, MD, is a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California. Dr. Nadim Geloo, MD, is a cardiologist and senior medical director of the structural heart division of Abbott. Shelf-stable pickles lack those benefits. Health Threats from High Blood Pressure, American Heart Association How Much Sodium Should I Eat Per Day, American Heart Association High blood pressure dangers: Hypertension’s effects on your body, Mayo ClinicHence then, the article about this popular healthy snack spikes your blood pressure more than you think cardiologists warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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