Look for low-sodium or "no added nitrites/nitrates" deli meats to protect your heart health.
Deli meat is a convenient protein option, particularly for people who have to pack meals on the go to eat at work or school. But it's important not to eat deli meat in excess, as doing so could raise your blood pressure.
Eating deli meat regularly can increase blood pressure for two reasons. One is the .
"Processed meats, including deli meats, contain , which elevate your blood pressure," Laura Demrose, RDN, CSO, LD, a dietitian at The Ohio State University Wexner Medical Center, told Verywell.
"High-sodium foods may cause your body to retain water, which and directly impacts blood pressure," she added.
They also contain additives that can .
"A lot of processed meats contain , which help to extend shelf life and maintain freshness," Demrose said. "Unfortunately, these may also play a role in raising blood pressure by narrowing arteries."
Multiple studies have confirmed that the nitrites and nitrates found in processed meat can .
The American Heart Association recommends no more than 2,300 milligrams a day and an optimal goal of no more than 1,500 milligrams a day for most adults.
"If someone is already struggling with hypertension, they should to less than 2,000 milligrams daily," said Demrose.
For context, Demrose said, there are about 750 milligrams of sodium in a ham sandwich that is on the larger side.
If you've already been , eating deli meat regularly may be more of a risk.
However, some deli meat options are safer than others in terms of their impact on blood pressure.
"Processed red meat is worse than poultry, and the higher the sodium and more processed, the worse it is," Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell.
The following often contain higher amounts of sodium and more :
There are several ways to in a way that may benefit your heart health. Demrose suggested:
If you typically cook fresh meat for dinner, it could be helpful to prepare extra so that you can have some for lunch the next day, Zumpano said.