Worst Foods for High Blood Pressure (2024)

Worst Foods for High Blood Pressure (1)
Medically Reviewed by Poonam Sachdev on August 26, 2023

Written by Alyson Powell Key

Worst Foods for High Blood Pressure (2)

Restaurant Food

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The shrimp fried rice at your favoritespot might be amazing, but it’s likely full of sodium. Research suggests most of the sodium in U.S. diets comes from restaurant and packaged foods. Look for low-sodium menu options or ask the chef to make your meal without salt. Try other flavors instead, like lemon juice on fish and veggies. Most adults should eat no more than 2,300 milligrams of sodium a day. That’s one teaspoon.

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Frozen Meals

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They’re fast and convenient. But they’re also loaded with sodium, so it’s best to avoid them. If you need something quick every once in a while, look for options with 600 milligrams of sodium or less.

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Salty Snacks

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Most chips, crackers, and popcorn are high in sodium. For instance, a1-ounce serving of plain potato chips has about 50-200 milligrams. Try low- or no-sodium nuts, seeds, chips, or pretzelswhen cravings hit. Or tryfresh carrots or celery sticks for a satisfying crunch.

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Pickled Foods and Their Juices

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Kimchi, sauerkraut, and other pickled or brined foods oftenpack plenty of sodium. Three ounces of pickle juice has about 900 milligrams, depending on the brand. Try to limit the amount of pickled foods you eat. And try marinades made from vinegar, pineapple juice, or citrus fruits like lemons, limes, and oranges. They add a tart flavor with less sodium.

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Bread

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It doesn’t taste salty, but it’s got plenty of it. One slice of white bread has between 80 and 230 milligrams. The next time you make a sandwich, reach for whole-grain bread, an English muffin, or a tortilla to cut back on sodium. You can also eat your sandwich “open-faced” with just one slice.

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Soup

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It’s delicious on a cold day, but it’s often high in sodium. One cup (8 ounces) of tomato soup can have anywhere from 700 to 1,260 milligrams. Buy low-sodium versions of your favorites instead. Or make your own and flavor with herbs and spices.

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Tomato Juice and Sauces

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Three-quarters of a cup of canned tomato juice packs 660 milligrams of sodium. Lookfor low-sodium versions.

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Processed Meat

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Lunch meat typically has about 750 milligrams or more of sodium per serving. That’s about six thin slices. Other processed meats also high in sodium include hot dogs, corned beef, bacon, and sausage. Add salt pork, ham hocks, and spareribs to the list, too. Stick with fish, chicken, and lean cuts of meat.

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Pizza

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Whether it’s frozen or from your favorite delivery spot, it’s likely high in sodium. A 4-ounce slice of frozen cheese pizza has 370 to 730 milligrams. And a 4-ounce slice from a restaurant has even more, at 510-760 milligrams. To cut back, order a smaller pizza and ditch the stuffed crust. Opt for thin crust and veggies for even more health benefits.

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Beer, Wine, and Alcohol

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Your chances of high blood pressure go up when you drink too much alcohol. Men should stick with no more than two drinks a day. Women should keep it at one. One drink looks like 12 ounces of beer, 4 ounces of wine, 1½ ounces of 80-proof spirits, or1 ounce of 100-proof spirits. Red wine has been linked to heart health, but you should still limit the amount you drink.

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Cheese

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Some types are more likely to raise your blood pressure than others. Keep it down with cheeses that are naturally low in sodium, like Swiss, which has 75 milligrams per 1-ounce serving. Goat, ricotta, and fresh mozzarella are good, too. Processed and hard cheeses such as American and cottage cheese have more sodium. A half-cup of regular cottage cheese has 455 milligrams.

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Condiments

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Ketchup, soy sauce, and salad dressings are all high in sodium. Shop for low-sodium substitutes. Or try lemon juice and vinegar for added flavor.

Worst Foods for High Blood Pressure (2024)

FAQs

What is the number one food that causes high blood pressure? ›

Foods high in salt or added sugars — such as soda and caffeinated drinks, baked goods, and many packaged foods — can contribute to high blood pressure. Limiting or replacing these foods in the diet can help people manage or lower their blood pressure.

What foods are bad for raising blood pressure? ›

Foods high in salt, sugar, and saturated or trans fats can increase blood pressure and damage your heart health. By limiting these foods and replacing them with healthy options, you can keep your blood pressure at a healthy level.

What foods raise your blood pressure quickly? ›

Eat Salty Foods

Foods with high salt content can elevate your blood pressure. Good sources of salt include olives, cottage cheese, and canned soup or tuna. You can also add table salt or sea salt to your meals, depending on your preference.

What is the number one fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What drink lowers BP fast? ›

What beverage choices might help lower blood pressure?
  • Apple juice. A recent scientific review showed that drinking apple juice in moderation provides heart-healthy advantages. ...
  • Beet juice. ...
  • Milk (low-fat or fat-free) ...
  • Pomegranate juice. ...
  • Water.
Feb 14, 2024

How can I bring my BP down quickly? ›

How to lower your blood pressure immediately without medication
  1. A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. ...
  2. Drink some water. ...
  3. Try some mild physical activity. ...
  4. Eat some dark chocolate. ...
  5. Take a cold shower. ...
  6. Get some sun. ...
  7. Drink beetroot and apple juice.
Apr 1, 2024

Are eggs bad for high blood pressure? ›

Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.

What are good snacks for high blood pressure? ›

Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose low-sodium products.

Are bananas good for high blood pressure? ›

Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.

Is peanut butter good for high blood pressure? ›

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6 fatty acid.

What makes blood pressure spike quickly? ›

Certain medical conditions such as collagen vascular disorder, scleroderma, and thyroid issues all can cause sudden blood pressure spikes.

Why are bananas bad for high blood pressure? ›

Bananas are generally considered safe for people with high blood pressure. Their high potassium content helps counteract sodium's blood pressure-raising effects. However, it's crucial to maintain a balanced diet and manage sodium intake as well.

What aggravates blood pressure? ›

Things that can increase your risk of getting high blood pressure
  • are overweight.
  • eat too much salt and do not eat enough fruit and vegetables.
  • do not do enough exercise.
  • drink too much alcohol or coffee (or other caffeine-based drinks)
  • smoke.
  • have a lot of stress.
  • are over 65.
  • have a relative with high blood pressure.

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