Processed meats are an easy go-to option when you need a fast sandwich or something you can pack and enjoy on the run. They’re tasty, they’re ready to use, and they’re everywhere. But health experts warn we need to be careful about how often we eat them and how much we put on our plate, especially when it comes to blood pressure.
Dietitian Laura Demrose, from The Ohio State University Wexner Medical Center, adds that some chemicals in processed meats “may also play a role in raising blood pressure by narrowing arteries.” That can become a major issue over time, especially for those who already have high blood pressure or a family history of cardiac problems.
How processed meats can raise your blood pressure
Most deli meats are usually conserved using smoke, curing, salt, or adding chemical preservatives like nitrates and nitrites. These procedures help with making the beef stay longer and preserve its color and taste—but they also add substances your body doesn’t need in big amounts, especially salt.
Demrose cautions that the salt content on its own may cause issues. She notes that “High-sodium foods may cause your body to retain water, which increases blood volume and directly impacts blood pressure.”
She also warns about another prevalent additive in deli meats: “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.” When arteries shrink, blood has less capacity to circulate, which can elevate pressure inside them. Demrose adds that patients who already have hypertension should keep their salt consumption under 2,000 milligrams a day, which means that processed meats can quickly burn up a substantial piece of that limit.
How much is too much?
According to the American Heart Association, “one 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium.” That means just one tiny sandwich might give you approximately half of the salt you should eat in a full day. Adding fast food or salty snacks on top makes it easy to exceed your daily limit without even realizing it.
The National Institutes of Health also weighs in on processed meats in general. They recommend limiting consumption to no more than two servings per week, or less than 100 grams (approximately 3.5 ounces) every week; which is basically a couple of small portions spread across the whole week.
Deli meats are powerful in terms of flavor and convenience, but also strong in terms of salt and preservatives. Over time, your blood pressure might significantly change if you pay attention to portion sizes and how frequently you consume it.
Smarter ways to enjoy deli meat
Health experts recommend a few useful techniques that reduce the dangers while still enjoying the meals you prefer.
First, wherever is possible, the American Heart Association suggests selecting deli meat that has less salt. Look for brands with less salt by comparing them and reading the labels. They also point out that, assuming they haven’t been injected with additional broths or fats, chicken deli meats are typically a healthier choice than red meats.
Second, labels matter. Look for products that say “no added nitrites/nitrates.” This can help cut down on the preservatives that, as Demrose warns, “may also play a role in raising blood pressure by narrowing arteries.”
Finally, consider balance. If you know you’re having deli meat one day, you could try to keep the rest of your meals lower in sodium—more fresh fruits and vegetables, and less salty snacks.