Junk food jumble: why it’s bad for your blood pressure

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Let’s start by talking about what blood pressure is. Blood pressure is the force that moves blood through our bodies.

It’s like the water pressure in a garden hose that helps water flow.

But when blood pressure is too high, it can harm our health. That’s what we call high blood pressure, or hypertension.

Understanding Junk Food

Junk food is like the villain in a superhero movie. It might look and taste good, but it’s not good for our health. Junk foods are usually high in salt, sugar, and unhealthy fats. They include foods like chips, candy, soda, and fast food.

Junk Food and Blood Pressure

Now, let’s talk about why junk food is bad for blood pressure.

Salt Sneak Attack

One of the main reasons junk food can raise blood pressure is its high salt content. Salt has a sneaky way of making our bodies hold on to water.

When we have too much water in our bodies, it increases the amount of blood in our blood vessels, raising blood pressure.

A study in the journal Hypertension showed that people who ate more salty foods had a higher risk of high blood pressure.

Sugar Shock

Another culprit in junk food is sugar, especially in sugary drinks like soda. Too much sugar can lead to weight gain, and being overweight is a major risk factor for high blood pressure.

A study in the Journal of the American Heart Association found that people who drank more sugary beverages had a higher risk of high blood pressure.

Fats Fiasco

The third villain in junk food is unhealthy fats. These fats, called trans and saturated fats, can increase bad cholesterol levels.

When we have too much bad cholesterol in our bodies, it can build up on the walls of our blood vessels, making it harder for blood to flow and causing blood pressure to rise.

A study in the Journal of Nutrition showed that people who ate more foods with these unhealthy fats had a higher risk of high blood pressure.

The Junk Food-Blood Pressure Connection

The American Heart Association recommends that we keep our sodium intake low, limit the amount of added sugar we eat, and avoid unhealthy fats.

But that’s hard to do when we eat a lot of junk food. Unfortunately, junk food is often cheaper and easier to get than healthier foods, which can make it even harder to avoid.

Making Better Choices

The good news is we can make better choices. Instead of reaching for chips or cookies, try snacking on fruits, vegetables, or nuts.

Instead of drinking soda, try water or unsweetened iced tea. Instead of a fast food burger, try a grilled chicken sandwich or a salad.

Also, remember to be active. Physical activity can help lower blood pressure. Aim for at least 60 minutes of physical activity a day. This can be as simple as walking, cycling, or even dancing!


Eating junk food can raise our blood pressure, but we can make better choices. Remember, small changes can make a big difference. So, let’s take a stand against the junk food villain and be the superheroes of our health!

Lastly, keep in mind that research is ongoing. What we know now might change as scientists learn more. Stay curious, keep learning, and make healthy choices!

If you care about high blood pressure, please read studies about potatoes and high blood pressure, and the top 10 choices for a blood pressure-friendly diet

For more information about high blood pressure, please see recent studies about the impact of vitamins on high blood pressure you need to know, and the powerful link between high blood pressure and a potassium-rich diet.

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