9 Foods to Avoid for Healthier Blood Pressure

Almost one-third of Americans are living with high blood pressure, while an equal number have blood pressure levels that are higher than normal but not yet considered hypertension. Dietary choices play a significant role in managing blood pressure, and research consistently shows that a healthy diet can help reduce these numbers. Here are nine foods experts recommend limiting to support healthier blood pressure:

1. Salt  

The average American consumes around 3,400 milligrams of sodium daily—more than twice the limit recommended by the Centers for Disease Control and Prevention, which advises adults to have no more than 1,500 milligrams per day. Since excess sodium is a major factor in high blood pressure, it’s important to read food labels and track how much salt you are consuming.

2. Processed Foods  

Processed foods, including fast food and most packaged items, are a major source of hidden salt. Over 75% of dietary sodium comes from these foods. Cutting down on processed meals and snacks can dramatically lower your salt intake.

3. Deli Meats and Bacon  

Deli meats and bacon are often loaded with sodium. For example, just one serving of Genoa salami can contain 910 milligrams of sodium, and a few slices of deli turkey could exceed 1,000 milligrams. Healthier alternatives are roasted beef, pork tenderloin, or grilled, preservative-free chicken and turkey. Bread, a common sandwich staple, can add about 200 milligrams of sodium per slice—another hidden source to watch for.

4. Frozen Pizza  

Frozen pizzas are convenient but can easily contain more than 1,000 milligrams of sodium per slice, thanks to salty toppings, sauces, cheese, and crust. Manufacturers often add even more salt to make these pizzas flavorful and to preserve them.

5. Pickles  

Pickles are preserved in salty brine, meaning sodium levels are high. A single dill spear contains as much as 300 milligrams, and a whole pickle can account for half or more of the daily recommended sodium limit.

6. Canned Soup  

Though soup is often seen as a healthy choice, canned varieties can be very high in sodium. Low-sodium versions are a better option, but preparing soup at home allows you to control salt levels and season your food with herbs and spices.

7. Sugar  

High sugar intake is associated with increased blood pressure as well as weight gain and obesity. The American Heart Association suggests no more than nine teaspoons of added sugar daily for men and six for women. Avoid sugary foods and drinks to help manage blood pressure effectively.

8. Trans Fats and Saturated Fats  

Saturated fats, found in dairy, red meat, and poultry skin, and trans fats, often listed as hydrogenated oils in processed foods, can raise LDL or “bad” cholesterol. High cholesterol can stiffen and clog arteries, leading to increased blood pressure and heart disease.

9. Alcohol  

Drinking alcohol is linked to higher blood pressure and can interfere with blood pressure medications. The World Health Organization maintains that no amount of alcohol is safe, and chronic consumption may raise hypertension risk. Alcohol is also calorie-dense and may contribute to weight gain, another risk factor.

In summary, paying attention to your intake of sodium, sugar, unhealthy fats, and alcohol, while prioritizing unprocessed foods, can significantly improve blood pressure and heart health. Reading nutrition labels and making informed choices in your diet are essential steps toward better cardiovascular well-being.