40 Foods to Avoid if You Have High Blood Pressure

Your diet can play a significant role in your blood pressure. For example, a diet filled with red meats, fat, salt, and sugar can make it difficult to lower or keep your blood pressure within a healthy range. Below, you'll discover 40 foods to avoid with high blood pressure, along with tips for how to reduce or eliminate them from your diet.

What does it mean if you have high blood pressure?

High blood pressure, or hypertension, occurs when your blood flows through your blood vessels at a faster-than-normal rate. If your blood pressure reads 130 to 139 mmHg/ 80 to 89 mmHg, or higher, you're considered to have high blood pressure.

As you age, it's important to attend regular doctor visits to check your blood pressure, since you can't always detect symptoms of hypertension. Individuals with high blood pressure are at an increased risk of heart disease, stroke, and heart failure. However, you may be able to reduce your blood pressure to a healthy rate through simple lifestyle changes like diet and exercise.

How does diet affect your blood pressure?

Diet, alongside exercise and stress , plays a vital role in blood pressure regulation. A diet that is high in salt, sugar, and fats can especially have a negative impact on your blood pressure. Whereas, if you focus on eating a diet that's low in fat and high in fiber, you may be able to lower your blood pressure. However, if you have high blood pressure, it's best to talk to your doctor before making any dietary changes.

Which foods are good for high blood pressure?

There are a variety of foods you can incorporate into your diet to lower your blood pressure. Below, you'll find which foods can help reduce blood pressure, and how many servings you should eat per day.

On a 1,800 to 2,000-calorie diet:

• Vegetables. Four to five servings per day.

• Fruits. Four to five servings per day.

• Low-fat dairy products. Two to three servings per day.

• Lean meat and fish. Six or less per day.

• Nuts and seeds. Four to five servings per day.

• Grains. Six to eight servings per day.

40 foods to avoid with high blood pressure

Below, you'll discover which foods may negatively impact your blood pressure:

• 1. Burgers

When you add condiments, cheese, and a bun, hamburgers can be high in sodium. Ideally, you should aim to stay under 2,300 mg of sodium per day. Instead of eating a regular burger, you can swap out your bun for lettuce or lighten your seasonings as you cook.

• 2. Bologna

Bologna is one of the saltiest deli meat choices on the market. According to the USDA, two slices of bologna contain 910 mg of sodium, nearly half of the recommended daily amount. When choosing a cold cut for your deli sandwich, opt for low-sodium versions. You could also aim for meat that's high in protein and low in fat, such as turkey breast.

• 3. Granola bars

Foods that contain added sugars can raise one's blood pressure and lead to weight gain. Store-bought granola bars, for instance, typically contain high fructose corn syrup, a sweetener made from corn starch. One way to satisfy your craving and stay away from unnecessary sugar is to make your own homemade granola bars using oats, nuts, and coconut.

• 4. Pickles

Usually, to preserve any type of vegetable, you'll need salt. Although pickles are a good low-carb snack, they contain nearly 450 mg of salt per pickle. Luckily, there are reduced sodium options available.

• 5. Frozen burritos

While premade burritos are convenient, they typically carry over 800 mg of sodium. If you're craving a burrito, try making one yourself so you can control sodium content. Plus, you can pack it with other healthy ingredients such as fresh vegetables .

• 6. Canned soup

A healthier choice of soup typically has 360 to 600 mg of sodium per serving. However, most soups contain over 800 mg of sodium per cup. Instead of opting for store-bought canned soup that doesn't contain many nutrients , make your own using fresh vegetables and broth for added protein.

• 7. Canned tomato juice

While tomato is a healthy choice to consume by itself, premade tomato juice isn't quite as nutritious. Similar to canned soups, tomato juice contains a high amount of salt, with over 600 mg of sodium per one 240 mg serving.

• 8. Pork Chops

Pork chops can raise your blood pressure due to their fat and sodium content, which can be as much as 162 mg per piece. Metabolizing the meat in your body may release compounds that raise your blood pressure even more. When eating pork, be mindful of your serving size. Typically, no more than three ounces is recommended.

• 9. Peanut butter

Peanut butter contains health benefits as it's high in protein, vitamins , and minerals. However, some peanut butter can contain added sodium, unsaturated fats, and sweeteners like high fructose corn syrup. When choosing a peanut butter, opt for one that doesn't contain any added oils or ingredients - just peanuts.

• 10. Fruit juices

Although fruit juice is okay in moderation, it's important to be mindful of the sugar content in juice. Instead of going for a sugar-loaded, store-bought juice, you can create your own at home using a juicer or blender. All you need are your favorite fruits like pineapple or oranges. If you want an added boost, add some cucumber and ginger.

• 11. Chips

Although chips are a delicious, crunchy snack, they often contain processed oils and a lot of salt. You can, however, find options made with better ingredients. When looking for the right chips, choose a bag that uses avocado oil instead of canola or a combination of oils. In general, the fewer the ingredients, the better off you are.

• 12. White bread

One slice of white bread contains 147 mg of salt. While this isn't a high number by any means, your sodium content can quickly add up if you eat multiple slices per day. To limit your salt intake, reduce daily white bread consumption, or opt for a whole-grain bread that contains more fiber.

• 13. Hot dogs

One hot dog contains 567 mg of sodium. However, once you add a bun, relish, ketchup, and other condiments, your hot dog will be close to half of the daily recommended salt intake. Although hot dogs are okay to eat in moderation, it's important to be mindful of your choices if you have high blood pressure.

• 14. Bacon

If you want to lower your blood pressure, it's best to stay away from processed meats that contain saturated fats. Although high in protein, one slice of pan-fried bacon contains 1.1 grams of saturated fat. Plus, it's typically pretty difficult to just eat one slice. Instead, opt for turkey bacon to lower the fat content.

• 15. Frozen pizza

Pizza crust, tomato sauce, and cheese all together can lead to a high level of salt, sugar, and saturated fats. For example, if you ate a 12-inch frozen pepperoni pizza, you'd consume 3,140 mg of salt, which is over the daily recommended value. Instead, it's best to make your pizza from scratch using fresh ingredients.

• 16. Crackers

Many popular cracker brands contain high fructose corn syrup which can lead to high blood pressure. When searching for crackers in store, choose ones that contain few ingredients, that are low in salt and added sugars.

• 17. Energy drinks

Some energy drinks can contain up to 30 grams of sugar per can. According to the American Heart Association, adult females shouldn't consume more than 25 grams, and males 36 grams per day. If you need a boost of energy in the middle of your day, opt for a cup of coffee or caffeinated, natural tea.

• 18. Cookies

The average serving of cookies at a grocery store contains six to eight grams of fat and five to 13 grams of sugar. Before you make the switch to homemade cookies, it's important to note which ingredients to include, versus ones that aren't as good. When searching for the perfect recipe, look for cookies that substitute white flour for almond, oat, or whole wheat flour. You can also use coconut oil instead of butter.

• 19. Alcohol

Too much alcohol can raise your blood pressure and lead to weight gain over time. Ideally, adults should consume less than 14 units of alcohol per week. If your choice of beverage is a mixed drink, opt for low-calorie and sugar options such as soda water.

• 20. Hard cheese

Cheese is a good high-protein snack option, but it can contain a lot of salt. For example, two slices of American cheese is almost 500 mg of sodium. If you enjoy snacking on cheese, opt for a low-sodium option like Swiss or fresh mozzarella.

• 21. Salad dressings

Condiments can spruce up any dish - but sometimes it comes at a cost. Salad dressings, for example, can contain large amounts of sodium and sugar. Although you can still enjoy dressings and condiments if you have high blood pressure, be mindful of your serving size and check nutritional labels.

• 22. Soy sauce

One tablespoon of soy sauce contains 879 mg of sodium, almost 40 percent of the daily recommended value. If you're looking to sauce up your dishes, try opting for a low-sodium version of this sauce.

• 23. Ketchup

One tablespoon of ketchup has roughly 4 grams of sugar and 154 mg of salt. While this might not seem like a hefty amount, you'll likely consume more than one tablespoon per meal once you coat a burger and fries. To keep your intake lower, choose a no-added salt or sugar option.

• 24. Fries

Although fries can be a delicious salty treat, they are typically coated in salt and oil. For a healthier side option, ask to have roasted or a baked potato instead.

• 25. Canned beans

While beans are a great high-fiber and protein option to add to your diet, canned beans can contain a lot of added salt. To ensure there isn't any extra salt, make sure to rinse your beans and drain a few times before enjoying.

• 26. Black licorice

Black licorice can cause your blood pressure to rise. This licorice (not the gummy candy) contains glycyrrhizin, which can make your body retain more salt and water. While you can enjoy it in moderation, be careful of consuming too much.

• 27. Deli sandwiches

Deli sandwiches are an easy, on-the-go meal option, but sometimes they can be high in sodium. The combination of bread, deli meat, cheese, and condiments can quickly eat up your daily recommended sodium serving. This is why it can be beneficial to customize your deli sandwich with high-protein meats like turkey and lots of veggies for added crunch.

• 28. Sodas

One can of soda typically holds almost 40 grams of sugar, which is over the recommended daily limit. When you're craving a crisp, flavorful beverage, instead of choosing a soda, opt for sparkling water.

• 29. Pudding

A half-cup of pudding contains 17 grams of sugar and 2.6 grams of saturated fat. If you're in the mood for something creamy and sweet, opt for plain Greek yogurt and top with chocolate chips or berries.

• 30. Butter

One tablespoon of butter contains seven grams of saturated fat. For a healthier option, cook with an avocado spray, which only contains 1.6 grams of saturated fat per tablespoon.

• 31. Full-fat milk

Cow's milk provides calcium and Vitamin D, which can benefit your bones. However, cow's milk also is high in saturated fat and cholesterol, so drink in moderation.

• 32. Milk Chocolate

Chocolate can either benefit your body or have a negative impact, depending on which kind you eat. Typically, a light milk chocolate will contain more sugar and sodium than a dark chocolate option. An unsweetened, dark chocolate may reduce cognitive decline in older adults, so be sure to choose one without excess sugar.

• 33. Cake

While it's definitely okay to enjoy a piece of cake for celebrations, too much cake can cause a rise in blood pressure. For one piece of white cake, there's roughly 26 grams of sugar - without the frosting. If you would like to enjoy a piece of cake, swap out the frosting for sugar-free whipped topping and berries.

• 34. Ham

When it comes to making a sandwich, you can't just include one slice of ham. Unfortunately, one slice of ham alone contains over 360 mg of sodium. If you're craving a sandwich, choose low-sodium deli meat.

• 35. Chicken skin

If you're looking for a quick and easy high-protein meal, a rotisserie chicken may be your go to. While white meat is nutritious and high in protein, chicken skin is loaded with salt and fat. Instead, leave off the chicken skin and enjoy the lean protein.

• 36. Tacos

Tacos can be a high-protein, nutritious meal when made correctly. However, depending on the meat and toppings you choose, it can quickly increase in salt and fat. Instead of choosing beef, cheese, and sour cream, fill your taco with lean beef or ground turkey and veggie toppings. You can also opt for a lighter version of cheese and sour cream.

• 37. Coffee

Although a cup of coffee for a caffeine boost is ok, more than four cups per day can raise your blood pressure. If you're trying to lower your blood pressure, aim to drink two or less cups of coffee per day. After the first cup, you can also try swapping it out with a cup of tea or decaf.

• 38. Palm oil

Palm oil, a type of vegetable oil, is high in saturated and unsaturated fats. While natural oil, such as olive oil, contains Vitamin E and may have antioxidant effects, refined oil isn't as nutritious.

• 39. Beef

Beef can be a great low-carb, high-protein source if eaten in moderation. Especially if you have high blood pressure, you need to be careful with your beef consumption. In 4 ounces of ground beef, there is 448 mg of sodium. Instead, choose a leaner option and lightly season your meat.

• 40. Pastries

Every once in a while, you may crave a sweet treat after a meal. However, instead of opting for baked goods that are high in calories, fat, and sugar, choose a healthier option. Berries and yogurt or fruit with dark, unsweetened chocolate are a couple of options you can try.

Reduce your blood pressure with Meal Village

It can be challenging to find meals that are low in sodium and fat, especially if you live a busy, on-the-go lifestyle. Luckily, Meal Village has plenty of nutritious, low-sodium, high-protein options that are made ready to eat and are delivered right to your door. Plus, there are no subscriptions or commitments - just choose your meals and call or order online. Delicious, heart-healthy meals are just a few clicks away.