High blood pressure can wreak havoc on not only your heart but also your bones and kidneys. One way to help protect these vital organs is being mindful of the phosphates present in your meals. Studies have found that consuming too many inorganic phosphates, which are often found in processed foods, can lead to increased blood pressure.
Researchers have discovered that inorganic phosphates stimulate the release of a hormone known as FGF23. High levels of FGF23 lead to higher sodium levels in the blood, which in turn, raises blood pressure. It’s important to note that maintaining a balance of phosphates is crucial for numerous biological processes and chemical reactions in the body. Consuming an excessive amount of phosphates can lead to heart dysfunction, weak bones, and high blood pressure.
Organic vs. Inorganic Phosphates
Contrary to what some fearmongering articles might suggest, not all phosphates are bad for your health. It’s essential to make a distinction between organic and inorganic phosphates. Organic phosphates, which are found naturally in healthy foods, are not fully absorbed by the body and are necessary for proper functioning. It’s inorganic phosphates, typically found as food additives, that pose a threat to health as they are fully absorbed, leading to elevated blood phosphate concentrations.
A report published in Germany’s Deutsches Ärzteblatt International detailed the risks of excessive phosphate consumption and suggested the implementation of a “traffic-light” labeling system to help consumers identify foods with high levels of phosphate additives. Despite this recommendation, it’s crucial to be vigilant when shopping for food items as inorganic phosphates might not be listed on the label.
Foods Containing Hidden Phosphates
If you are concerned about maintaining healthy blood pressure levels, it’s essential to beware of the hidden phosphates in your food and drinks. Some of the products that commonly contain inorganic phosphate additives include:
- Flavored waters
- Iced teas
- Sodas and other bottled beverages
- Enhanced meat and chicken products
- Breakfast (cereal) bars
- Nondairy creamers
- Bottled coffee beverages
To maintain healthy blood pressure levels and protect your organs, it’s vital to consume a balanced diet, limiting processed foods. Instead, focus on a nutrient-rich diet that includes organic phosphate sources, such as fruits, vegetables, whole grains, and lean proteins. In addition, consider adopting healthy lifestyle habits such as exercising regularly, managing stress, maintaining a healthy weight, and moderating alcohol consumption.
If you are unsure about whether a food contains inorganic phosphates, consider preparing meals from scratch using whole, fresh ingredients. This way, you can control the additives going into your food and ensure that you are consuming a balanced diet that supports your health and well-being.
The Bottom Line
Inorganic phosphates found in various food additives might contribute to high blood pressure, impacting your heart, bones, and kidneys. To keep your blood pressure in check, be mindful of the phosphates in your food and opt for a diet that focuses on natural, wholesome ingredients rich in organic phosphates. Adopting healthy habits and maintaining a nutrient-rich diet will not only help protect your vital organs but also promote overall good health.
