10 Foods and Drinks to Avoid if You Have High Blood Pressure

You can manage high blood pressure (hypertension) with regular physical activity, maintaining a healthy weight, and paying attention to what you eat. Limiting or avoiding foods high in salt, added sugar, and unhealthy fats is beneficial.

High blood pressure is considered the leading preventable risk factor for cardiovascular disease and is linked to other health problems like stroke and chronic kidney disease.

Too much sodium can cause your body to retain water, increasing blood volume and adding extra pressure on artery walls. This can contribute to health complications like heart disease and stroke.

The 2020-2025 Dietary Guidelines for Americans recommend that the average healthy adult limit their daily sodium intake to 2,300 milligrams (mg) or less.

Salty foods include:

• Canned soups
• Condiments
• Processed meats
• Packaged Snacks
• Pizza

Saturated fats contribute to the buildup of plaque in the arteries, narrowing them and restricting blood flow. This restriction can increase blood pressure.

The latest Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of your total daily calories.

Foods high in saturated fat include::

• Cream-based sauces
• Fatty cuts of meat
• Fried foods
• Full-fat dairy products
• Processed meats

There is a clear link between long-term consumption of added sugars and increased abdominal fat, a risk factor for hypertension. Eating foods high in added sugars can also cause blood sugar spikes, further stressing cardiovascular health and triggering inflammation.

The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories.

Foods with added sugar include:

• Pastries for breakfast
• Candy
• Canned fruit (packed in syrup)
• Sweet yogurts
• Syrups

Sugary drinks can contribute to weight gain and insulin resistance, increasing your risk of developing high blood pressure. The high sugar content can cause significant spikes in your blood sugarwhich can negatively affect blood and lymphatic circulation in your body.

Sweetened drinks include:

• Energy drinks
• Regular soda
• Sports drinks
• Sweetened coffee drinks
• Sweet iced tea

Your blood vessels usually relax when you drink alcohol, which can temporarily lower your blood pressure. After drinking a large amount or drinking for a prolonged period of time, your blood pressure may rise again, sometimes higher than before.

The effects of alcohol vary from person to person, but consuming large amounts may contribute to weight gain and dehydration.

Alcohol can also interact with certain medications, especially those that affect blood pressure.

Alcoholic beverages include:

• Beer
• Cocktails
• hard seltzers
• Liqueurs and liqueurs
• Wine

Frozen foods can be convenient, but many ultra-processed foods, like frozen meals,contain high levels of sodium, fat and sugar. They have been associated with an increased risk of hypertension.

Frozen foods include:

• Frozen fries
• Frozen lasagna
• Frozen pizza
• Frozen Pot Pies
• Frozen TV Dinners

Foods high in cholesterol can have a negative effect on blood pressure, contributing to atherosclerosis (buildup of plaque that narrows and stiffens the arteries). Research has linked high cholesterol levels to an increased risk of hypertension. Foods high in cholesterol also contain saturated fats and other ingredients that can affect blood pressure.

Foods high in cholesterol include:

• Butter
• Beef, including hamburgers, bacon and sausages
• Cheese
• Organ meats
• Seafood

High-fat fast food often contains saturated and trans fats, which can contribute to weight gain, high cholesterol and body inflammation. Fast food can also contain a lot of sodium, which can affect fluid balance and blood pressure.

High-fat fast foods include:

• fries
• Fried chicken
• Frying
• Hamburgers
• Pizza

Condiments are often high in sodium and may contain added sugar. Portion control can help reduce the risk of effects on blood pressure. Small amounts that can add up quicklymaking it easy to underestimate how much you are using.

Condiments include:

• Barbecue sauce
• Ketchup and mustard
• I am willow
• Teriyaki sauce
• Creamy dressings and sauces

Processed and packaged snacks are typically high in sodium, added sugars and unhealthy fats. Packaged snacks are designed to have a long shelf life, so sodium-containing compounds are often used as preservatives.

Many processed snacks also lack essential nutrients, making them less filling and forcing you to eat more to satisfy your hunger.

Processed foods include:

• Chocolate bars
• Cheese snacks
• Packaged cookies
• Potato chips, pretzels, packaged popcorn
• Snack Mixes

Certain foods contribute to high blood pressure, but research has shown that other foods may help lower blood pressure and reduce the risk of hypertension. Fresh fruits, vegetables, nuts, whole grains and fatty fish can be beneficial for many aspects of health, including blood pressure.

Here are some foods to favor:

• Foods rich in vitamins and mineralslike leafy greens and fresh fruits
• Whole grains rich in fiber like oatmeal and quinoa help improve cholesterol levels and other aspects of heart health
• Nutrient-rich foods like fatty fish, nuts and seeds, which contain healthy fats instead of saturated fats

Lifestyle habits, including diet, physical activity, stress management and sleep quality, can affect blood pressure levels. If your blood pressure remains high, you may need additional professional support.

People with complex medical histories and complex dietary needs can benefit from personalized support. A registered dietitian (RD) can help you plan meals that meet your personal nutritional needs.