15 Foods to Avoid with High Blood Pressure

February 07, 2023 7 min read


Do you get sick of feeling sluggish and bloated after every meal?

Do you frequently take blood pressure medication after a filling meal? If your answer was affirmative, it's time to take charge of your eating habits and start avoiding the foods that are raising your blood pressure.

We're going to examine the top 15 foods in this blog that you should avoid if you have high blood pressure. We have you covered for everything from sweet drinks to salty snacks. Prepare to be amazed (and perhaps shocked) by the foods that could be unintentionally causing high blood pressure. So, grab a pen and paper, and let's begin this tasty and educational journey to better health.

High blood pressure: The Silent Killer

Due to the absence of symptoms, it is frequently referred to as the "silent killer." The excessive force of your blood against the walls of your arteries causes high blood pressure, also known as hypertension. If left untreated, this may result in serious health issues like heart disease, stroke, and kidney disease.

Track Your Numbers: Monitor Your Blood Pressure

The key to maintaining healthy blood pressure levels is routine monitoring. You can reduce your risk of developing related health issues by taking action after understanding your blood pressure readings. An ideal reading is under 120/80 mm Hg.

Small Changes, Big Impact: Lifestyle Choices for a Healthy Blood Pressure

  • You have the ability to lower your risk of high blood pressure by making small alterations to your lifestyle.
  • Effective tactics include eating a balanced diet, working out frequently, quitting smoking, and managing stress.
  • You can safeguard yourself from the negative effects of high blood pressure by taking control of your health.

15 Foods to Stay Away From If You Have High Blood Pressure


1. Pickled foods -

  • They are frequently high in sodium, which can cause your blood pressure to increase. Examples of pickled foods include pickles, olives, and sauerkraut.
  • These foods' preservation methods may also introduce additional harmful chemicals into your diet.
  • For a satisfying crunchy snack, try adding fresh vegetables like carrots, cucumbers, or cherry tomatoes.


2. Canned Foods:

  • Soups and vegetables in cans may contain a lot of sodium, which can raise blood pressure.
  • Additionally, they might include preservatives and added sugars, which are bad for your general health.
  • Make your own soup or vegetable dishes at home to have more control over the ingredients, or choose fresh produce or low-sodium canned options.



3. Packaged Baked Goods:

  • Cake mixes, cookies, and other packaged baked goods like donuts and cookies are frequently loaded with sugar and bad fats that can increase blood pressure and cause heart disease.
  • Additionally, they frequently lack fibre, vitamins, and minerals.
  • Think about baking your own treats at home with better-for-you ingredients or selecting alternate snacks like fresh fruit or whole-grain crackers.


4. Processed Meats:

  • Hot dogs, ham, and bacon are examples of processed meats that are high in sodium and may raise blood pressure.
  • Additionally, they frequently contain a lot of unhealthy fats, which can increase the risk of heart disease.
  • Switch to more nutritious proteins like grilled chicken or fish or plant-based alternatives like tofu or legumes.


5. Frozen Dinners:

  • Dinners and snacks that are frozen are frequently high in sodium, bad fats, and preservatives.
  • Additionally, they may be deficient in the vital nutrients that your body needs to remain healthy.
  • A healthier alternative would be to make homemade meals from scratch using fresh ingredients, or to select frozen fruits and vegetables.


6. Salty Snack Foods:

    • High sodium intake from salty snacks like chips and pretzels can cause high blood pressure.
    • Additionally, they frequently lack fibre and important nutrients.
    • Make your own snack mixes with unsalted nuts and dried fruits for a healthier alternative, or go for healthier options like fresh fruits and vegetables.


      7. Sauces:

        • Sodium-rich sauces like soy sauce, pasta sauces, and tomato sauces can make your blood pressure go up.
        • Additionally, they may include unhealthy fats and added sugars.
        • Choose low-sodium sauces, or experiment with creating your own sauce at home with wholesome ingredients like fresh herbs and spices.


          8. Sweetened Drinks:

            • Sugar content in sweetened beverages like fruit juices, sports drinks, and sodas can be high, which can cause high blood pressure.
            • They can cause weight gain and are deficient in important nutrients.
            • As a hydrating substitute, pick water, unsweetened tea, or seltzer water.


              9. Foods High in Trans Fats:

                • Foods like fried foods and baked goods that are high in trans fats can raise your blood pressure and cause heart disease.
                • Additionally, they frequently lack fibre and important nutrients.
                • Aim for foods high in healthy fats like nuts, seeds, and avocados, and cook them using healthier techniques like baking or grilling.


                10. Cheese and Whole-Fat Dairy Products:

                  • Cheese and dairy products with whole fat are high in saturated fat, which can increase blood pressure and cause heart disease.
                  • They frequently lack essential nutrients and are high in calories.
                  • In order to keep your calorie intake under control, choose low-fat dairy products or plant-based substitutes.


                    11. Refined Grains:

                      • White bread, pasta, and rice are examples of refined grains that have been deprived of fibre and vital nutrients, which can result in high blood pressure.
                      • Additionally, they can help with weight gain and heart disease.
                      • Try alternative grains like quinoa, barley, or brown rice, or opt for whole grain options.


                        12. Foods High in Added Sugars:

                          • Candy, syrups, and desserts are examples of foods high in added sugars that can cause high blood pressure and contribute to heart disease.
                          • They frequently lack important nutrients as well, which can lead to weight gain.
                          • Limit your consumption of these foods and choose a natural sweetener that is high in nutrients, like honey or dates.


                          13. Caffeine:

                            • Particularly in high doses, caffeine can raise blood pressure.
                            • It might also result in jitters, anxiety, and sleep issues.
                            • To lower your blood pressure, think about drinking less coffee or switching to decaf.


                              14. Alcohol:

                                • Alcohol can cause heart disease and raise blood pressure.
                                • Additionally, it may result in an increase in caloric intake and weight gain.
                                • If you decide to drink, do so sparingly and take other options into account, such as water or non-alcoholic beverages.


                                  15. Energy Drinks:

                                    • Energy drinks frequently contain large amounts of sugar, caffeine, and artificial ingredients, which can cause your blood pressure to rise.
                                    • Additionally, they may result in jitters, anxiety, and sleep issues.
                                    • Choose healthier alternatives for a natural energy boost like herbal teas, water with lemon or black coffee.



                                      In summary, maintaining a healthy blood pressure is essential for overall wellbeing and longevity. You can control your blood pressure and stop the onset of risky medical conditions by avoiding the following 15 foods.

                                      You can significantly lower your blood pressure and enhance your health by making these easy dietary changes. Keep in mind that a healthy lifestyle also includes a balanced diet and regular exercise.

                                      Make these dietary changes right away to take charge of your health. Join the mailing list to receive updates on new healthy blogs and advice on how to live a happier, healthier life.

                                      Foods that Lower Blood Pressure

                                      While we've discussed what you should avoid, let's flip the coin and explore the foods that can help you manage and even lower your high blood pressure.


                                      Start your day with a bowl of oatmeal. Oats contain a type of fiber called beta-glucan, which studies have found can reduce both systolic and diastolic blood pressure levels.


                                      These little berries are powerhouses of flavonoids. These beneficial compounds have been shown to prevent hypertension and help lower blood pressure. So go ahead and sprinkle some blueberries on your oatmeal or yogurt.


                                      Packed with potassium, bananas can help your body flush out excess sodium, thereby lowering your blood pressure. A banana a day keeps high blood pressure at bay!

                                      Salmon and Other Fatty Fish

                                      Salmon, mackerel, and other fatty fish are rich in omega-3 fatty acids, which are well-known for their heart health benefits. Regular consumption can reduce inflammation and lower blood pressure. Don't forget to grill, bake, or steam your fish for the healthiest preparation!


                                      Unsalted seeds, like sunflower, pumpkin, and squash seeds, are high in potassium, magnesium, and other minerals known to reduce blood pressure. So, next time you're looking for a snack, reach for a handful of seeds.

                                      Garlic and Herbs

                                      Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, reducing blood pressure. And instead of salt, season your foods with herbs and spices to keep your dishes flavorful and healthy.

                                      Dark Chocolate

                                      Yes, you read that right. Dark chocolate is not only delicious but also rich in flavonoids that can help lower blood pressure. Remember to choose chocolate that contains more than 70% cocoa and consume it in moderation.


                                      These nuts are not only delicious but also have been found to reduce blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate.

                                      Olive Oil

                                      Rich in polyphenols, olive oil is a heart-healthy choice that can lower blood pressure.


                                      Enjoy them as a juice or eat them whole! Either way, pomegranates are great for heart health and can help lower your blood pressure.





                                        1. What are the 15 foods to avoid with high blood pressure?

                                        • Avoiding these 15 specific foods has been shown to help manage high blood pressure levels.
                                        2. Can high blood pressure be controlled through diet alone?
                                        • While diet plays a crucial role, it may not be enough to manage high blood pressure on its own.
                                        3. What are the main causes of high blood pressure?
                                        • High blood pressure can be caused by a combination of factors, including genetics, lifestyle choices, and underlying health conditions.
                                        4. Why should processed meats be avoided?
                                        • Processed meats contain high amounts of sodium and preservatives that can increase blood pressure levels.
                                        5. Can drinking alcohol raise blood pressure?
                                        • Yes, drinking excessive amounts of alcohol can raise blood pressure and increase the risk of hypertension.
                                        6. Why is too much salt bad for high blood pressure?
                                        • Salt contains sodium, which can increase fluid retention and raise blood pressure levels.
                                        7. Can high-fat dairy products worsen blood pressure?
                                        • Yes, consuming high amounts of high-fat dairy products can increase cholesterol levels and worsen blood pressure.
                                        8. Is sugar also bad for blood pressure?
                                        • Yes, high amounts of sugar can lead to weight gain, insulin resistance, and an increased risk of developing high blood pressure.
                                        9. Why should packaged snacks be limited?
                                        • Packaged snacks are often high in sodium, preservatives, and unhealthy fats that can contribute to high blood pressure levels.
                                        10. Is it possible to still enjoy food while managing high blood pressure?
                                        • Absolutely! With the right choices, you can manage your blood pressure and enjoy delicious, nutritious foods.

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