Having high levels of cholesterol can damage the blood vessels throughout the body – and that includes the vessels in our eyes. The increased amount of pressure caused by eating a diet that’s high in trans fatty acids can end up damaging the optic nerve, which plays a vital role in our vision. This condition can lead to glaucoma, which can eventually lead to blindness. Though this condition cannot be cured, it can be slowed down and even prevented if it’s caught early. 

Diet plays a major role in almost every kind of disease, so it’s important to pay attention to what you’re consuming. If you’re suffering from this condition, here are some key foods to avoid if you have glaucoma.

Foods to Avoid If You Have Glaucoma

Avoid Trans Fatty Acids

Since trans fatty acids are largely linked to this disease, it’s the most important one to avoid. Foods that contain trans fatty acids have hydrogenated oils in them, which basically means they’re fried foods. As tasty as they can be, they lead to higher levels of cholesterol, which can exacerbate glaucoma. Try to avoid fried foods as much as possible, such as donuts, French fries, and baked goods.  

Avoid Saturated Fats 

Obesity and high cholesterol go hand in hand, and weight gain can worsen glaucoma over time. To reduce and maintain a healthier weight, avoid saturated fats, such as red meats, sausages, cured sandwich-style meats, butter, and cheese.

Avoid Simple Carbohydrates

Not all carbs are created equal. Complex carbs like veggies, whole grains, and beans are good for you. Simple carbs are found in many processed foods, which can elevate blood pressure and worsen glaucoma. Avoid items like white potatoes, white rice, pasta, baked goods, white bread, and cereal.

Reduce Caffeine Intake

Organic, black coffee actually offers benefits for our health when consumed in moderation. However, adding cream, milk or sugar to it, and indulging in several cups each day can lead to health problems. You don’t have to give up your morning pick-me-up, just try to reduce it to one or two cups a day and try drinking it black or adding healthier alternatives, like plant-based milk and stevia.

Identify and Avoid Food Allergies

Food allergies and even food sensitivities can trigger inflammation and other reactions within the body. If you’re aware of your food allergies, make sure to avoid them. If you’re unsure what you’re allergic or sensitive to, it’s a good idea to have an allergy test so you can learn what your body reacts to. Some of the most common sensitivities include wheat, soy, corn and dairy.

Foods That Can Support Eye Health

While it’s crucial to know what foods aggravate glaucoma, it is just as important to focus on what can help support long-term eye health through your diet. 

Leafy Greens and Brightly Coloured Vegetables

Spinach, kale, collard greens, and brightly coloured peppers are excellent sources of lutein and zeaxanthin. As you consume leafy greens and bright vegetables, these antioxidants accumulate in the retina and protect it from damage caused by light and oxidative stress.

Omega-3 Fatty Acid Sources

Salmon, tuna, flaxseeds, chia seeds, and walnuts are rich sources of omega-3 fatty acids, which possess natural anti-inflammatory properties. Reducing inflammation in the eye can lower the risk of optic nerve damage.

Antioxidant-Rich Fruits

Berries, oranges, grapes, and kiwi are rich in vitamin C and other antioxidants that support healthy blood vessels and enhance circulation to the eyes. This ensures proper nutrient and oxygen flow, key factors in overall eye health.

Simple Swaps for a Healthier Plate

  • Opt for healthy cooking alternatives: Choose air frying, baking, or steaming instead of deep frying to reduce the amount of unhealthy fats in your diet.
  • Choose smart carb substitutions: Swap white bread, pasta, and rice with whole grains, beans, and vegetables to maintain stable blood sugar levels and prevent spikes in eye pressure.
  • Enjoy flavour without excess fat:  Boost the taste of your meals with herbs, spices, lemon, and vinegar instead of heavy sauces or butter.

Stay Hydrated for Optimal Eye Pressure

Apart from diet, dehydration can increase intraocular pressure, a significant risk factor in glaucoma. Staying hydrated keeps eye tissue healthy and pressure levels more stable.

Aim for approximately eight glasses of water daily, adjusting for your activity level and climate. Remember to sip water little by little throughout the day – consuming large amounts of water at once can cause sudden spikes in eye pressure.

Lifestyle Habits That Complement a Glaucoma-Friendly Diet 

Regular Physical Activity

Exercise supports healthy blood flow and weight management, both of which can help reduce pressure on the optic nerve.

Managing Stress Levels

High stress can increase blood pressure and eye pressure. Practices like yoga, meditation, or deep breathing may keep both in check.

Avoiding Smoking

Smoking reduces blood flow to the optic nerve and speeds up damage. Quitting is one of the best steps you can take for eye health.

Don’t Skip Routine Eye Check-Ups

Regular eye exams are one of the most effective ways to catch glaucoma early and prevent irreversible vision loss. Adults over the age of 40 should undergo testing every 2 to 4 years, while those with risk factors, such as a family history of diabetes, may need to come in for exams annually. Modern advanced tools like digital retinal imaging, visual field tests, and OCT scans allow optometrists at Laurier Optical to track changes in the optic nerve long before symptoms appear.

Keep Your Eye Pressure in Check

If you’re suffering from glaucoma or if you’re concerned about potential vision problems, book an appointment at Laurier Optical today. You can also swing by any of our walk-in locations for a check-up with our on-site optometrist.