Have High Blood Pressure? Yes, You Can Still Eat These Pork Products

Pork may be a favorite, but anyone with high blood pressure may wonder whether the amount of sodium in pork is too high. The good news? You can eat pork if you choose your cuts and portions with care, says Barbara Capozzi, DO, clinical dean of Touro College of Osteopathic Medicine in New York City.

Avoid Fat and Sodium

When eating to lower your blood pressure, you want foods that are low in salt, fat, and calories, according to Cleveland Clinic. When you eat salty foods like pork, your body retains more water. This is the body's way of keeping salt in check so that it can release it later. But excess water may cause blood pressure to rise because extra water puts pressure on the heart and blood vessels.

The American Heart Association (AHA) recommends that most people limit their sodium intake to no more than 2,300 milligrams (mg) a day. A teaspoon of salt is about that: 2,400 mg. Ideally, according to the AHA, you should consume even less — no more than 1,500 mg a day.

Excess fat in foods can cause your blood pressure to rise because fatty foods, such as some cuts of pork, are high in calories. Extra calories can cause you to gain weight, which can be a risk factor for high blood pressure, according to the AHA.

Pork Has Some Benefits

Today pigs are raised to make pork leaner than it was about 20 years ago, according to the North Dakota State University (NDSU) Extension. Pork also has health benefits. Lean pork in your diet can provide iron, vitamins, and minerals, Dr. Capozzi notes.

But she says that because some pork has a high amount of sodium — especially pork that has been highly processed like ham, bacon, and sausage — eating it “can raise your blood pressure, especially if you are hypertensive and are salt sensitive.”

How to Cook Healthier Cuts

If you want to fit pork into your low-blood-pressure diet, here's what Capozzi recommends.

Choose Your Cuts Wisely

A 100-gram serving of boneless pork tenderloin has 41 mg of sodium, according to the U.S. Department of Agriculture (USDA). Conversely, according to the USDA, one slice of ham has 140 mg. Similarly, the USDA says just one strip of bacon can have 115 mg of sodium.

Cook wisely, too. “The easiest way to remove calories when preparing pork is to trim all visible fat before cooking,” Capozzi says. When cooking your lean cuts of pork, don't season with salt, advises the NDSU Extension. Make a rub of fresh herbs and spices as a substitute for salt. Grilling, broiling, and roasting are the heart-healthiest ways of preparing your pork, too.

Go for Healthier Marinades

If you braise or marinate your pork, the sauces can also add more sodium and calories, especially if they are laden with sugar and fat, Capozzi says. If you want to use a marinade, you should choose a fat-free dressing or wine-flavored vinegar rather than those that are oil-based, according to the NDSU Extension.

Watch Portion Sizes

You can have one to two servings of unprocessed pork each week and still eat for lower blood pressure, Capozzi says. But don't forget, she adds, one serving, or a 3-ounce portion of lean pork, is about the size of a deck of cards.

If you want to include processed pork products like bacon, ham, or sausage in your diet, make them a treat and have limited amounts only occasionally.