High blood pressure, also known as hypertension, can be managed through regular physical activity, maintaining a healthy weight, and following a diet for high blood pressure. Foods like fruits, vegetables, and whole grains can help lower blood pressure, while others may worsen it. While there’s no one-size-fits-all diet for heart health, limiting or avoiding certain foods may be necessary for managing blood pressure effectively.
High blood pressure, characterized by too much blood flowing through the arteries at once, is a growing global concern. As of 2019, the condition affected approximately 1.36 billion people, more than double the number diagnosed in 1990.
High blood pressure is considered the leading preventable risk factor for cardiovascular disease and is linked to other health concerns like stroke and chronic kidney disease.
Those with high blood pressure may need to limit their sodium intake and avoid salty foods. Too much sodium can cause your body to retain water, increasing blood volume and adding extra pressure to the artery walls. This added pressure can contribute to other 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. Limit your intake of salty foods to help you follow the latest recommendations.
Examples of salty foods to avoid may include:
- Processed meats
- Canned soups
- Packaged snacks
- Condiments
- Pizza
- Burgers
- Tacos
Those who want to lower their blood pressure or their risk of hypertension may need to limit foods rich in saturated fats. Research links saturated fat intake with an increased risk of high blood pressure. Saturated fat contributes to plaque buildup in the arteries, causing them to narrow and restricting blood flow. This restriction can make it more difficult for the heart to pump blood and increase blood pressure.
Limit saturated fat intake to help support healthy arteries and lower blood pressure. The latest Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of your daily total calories.
To stay within those recommendations, you may need to limit or avoid foods rich in saturated fats, such as:
- Fatty cuts of meat
- Fried foods
- Full-fat dairy products
- Cream-based sauces
- Processed meats
Foods high in added sugars may contribute to weight gain and insulin resistance, which are important in blood pressure management.
There is a clear link between long-term added sugar intake and increased abdominal fat, a notable risk factor for hypertension. Consuming foods packed with added sugars may also cause blood sugar spikes, further stressing your cardiovascular health and triggering inflammation.
The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories. Reducing sugar intake supports body weight management efforts and blood sugar control, promoting healthy blood pressure levels.
Examples of foods to avoid when reducing your added sugar intake may include:
- Sweetened yogurts
- Syrups
- Breakfast pastries
- Candy
- Canned fruit (packed in syrup)
Sugary beverages are associated with an increased risk of high blood pressure. Like foods with added sugar, sugar-sweetened beverages 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 glucose levels, which may negatively impact vascular health.
Opt for water instead of sugary drinks to improve blood sugar management, further supporting healthy blood pressure levels. Examples of sugary beverages to avoid with high blood pressure include:
- Regular soda
- Sweetened coffee drinks
- Energy drinks
- Sweet iced tea
- Sports drinks
Consuming alcohol, especially in excess, can contribute to high blood pressure. Your blood vessels typically relax when you drink alcohol, and your blood pressure may go down temporarily. After drinking a large amount or drinking for an extended period, however, your blood pressure can go back up—potentially even higher than before.
Alcohol’s effects will vary between individuals, but consuming large amounts can contribute to weight gain and dehydration. Alcohol may also interact with some medications, including some that may influence blood pressure.
Examples of alcoholic drinks to avoid when managing high blood pressure or trying to reduce your risk of hypertension include:
- Beer
- Wine
- Liquors
- Cocktails
- Liqueurs
- Hard seltzers
While frozen foods can be convenient in a pinch, many contain ingredients that can exacerbate hypertension symptoms. Ultra-processed foods like frozen meals often contain high levels of sodium and fat and have been linked to an increased risk of hypertension.
Consuming sodium in excess can cause the body to retain water, increasing blood volume and elevating blood pressure. Opt for low-sodium, nutrient-dense fresh foods that may better support blood pressure management.
Examples of frozen foods to avoid for optimal blood pressure control include:
- Frozen pizza
- Frozen pot pies
- Frozen french fries
- Frozen breakfast sausage
- Frozen lasagna
- Frozen TV dinners
Foods high in cholesterol can negatively affect blood pressure, contributing to atherosclerosis (plaque buildup that narrows and stiffens the arteries). Research has linked high cholesterol levels to an increased risk of hypertension, indicating cholesterol intake can contribute to high blood pressure over time. High-cholesterol foods also contain saturated fats and additional components that may exacerbate other health markers, further impacting blood pressure.
Examples of high-cholesterol foods to limit or avoid when managing high blood pressure may include:
- Fried chicken
- Butter
- Bacon
- Sausage
- Beef
- Shellfish
- Organ meats
- Cheese
High-fat fast food may work against efforts to improve blood pressure levels. It often contains saturated and trans fats, which may contribute to undesired weight gain, high cholesterol levels, and body inflammation. Fast food varieties may also include a significant amount of sodium, directly influencing fluid status and blood pressure.
Examples of high-fat fast food meals to avoid to improve blood pressure levels may include:
- Hamburgers
- French fries
- Pizza
- Fried fish sandwiches
- Fried chicken
Condiments often contain high sodium levels, contributing to high blood pressure. Excess sodium intake can cause the body to retain fluids, increasing blood volume and pressure in the arteries. Many condiments also contain added sugar, which may influence weight gain and negatively affect blood sugar control.
Portion control with condiments is often overlooked and can significantly affect blood pressure. Condiments are typically used in small amounts that can add up quickly, making it easy to underestimate how much is used and consume more sodium and sugar than intended.
Examples of condiments to limit or avoid with high blood pressure may include:
- Ketchup
- Barbecue sauce
- Creamy salad dressings
- Vinaigrettes
- Soy sauce
- Teriyaki sauce
Processed and packaged snacks may contribute to high blood pressure because they 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 requiring you to consume more to satisfy your hunger.
Examples of processed snacks to avoid when trying to improve blood pressure levels may include:
- Potato chips
- Snack mixes
- Packaged cookies
- Popcorn
- Candy bars
- Pretzels
- Cheese-flavored snacks
While some foods contribute to high blood pressure, research has shown that other foods can help lower blood pressure and reduce the risk of hypertension. Fresh fruits, vegetables, nuts, whole grains, and oily fish can benefit many aspects of health, including blood pressure levels.
To manage high blood pressure, prioritize foods rich in vitamins and minerals, such as leafy greens and fresh fruit. Opt for fiber-rich whole grains like oatmeal and quinoa to help improve cholesterol levels and other aspects of heart health. Nutrient-dense foods like fatty fish, nuts, and seeds can provide healthy fats in place of saturated fats.
There’s no singular way to manage or prevent high blood pressure. Lifestyle habits, including diet, physical activity, stress management, and sleep quality, can influence blood pressure levels. If your blood pressure remains elevated despite implementing lifestyle changes, you may need additional professional help.
Those with a complex medical history and resulting complex dietary needs may benefit from individualized support. A registered dietitian can help plan meals and design a diet that supports your individualized nutrition needs.
Seek guidance from your healthcare provider regarding medication concerns. Those experiencing symptoms from prescribed blood pressure medications should seek help from their doctor promptly.
High blood pressure is considered the leading preventable risk factor for heart disease. It can impact many areas of health, highlighting the importance of prevention through lifestyle habits and dietary choices.
While some foods can improve blood pressure levels, others can contribute to hypertension. Foods to avoid high blood pressure may include salty foods, packaged snacks, high-fat foods, condiments, and foods with added sugar.
Professional guidance from a healthcare provider and registered dietitian (RD) or registered dietitian nutritionist (RDN) can be valuable if you’re trying to lower your blood pressure or prevent hypertension.