The Top 7 Foods to Avoid if You Have High Blood Pressure

The scary truth is that nearly half of American adults — more than 122 million people — have hypertension (high blood pressure). When looking at the impact globally, this number jumps to a shocking 1.28 billion. A major risk factor for heart disease, stroke, and other cardiovascular issues, high blood pressure — often called the “silent killer” — typically presents no symptoms until it’s too late. Left unmanaged, hypertension can lead to serious complications, including heart attacks, strokes, and kidney damage. The good news? High blood pressure is largely preventable and manageable through lifestyle changes, particularly when it comes to our diet and knowing which foods to avoid.

Ahead, the top science-backed foods to steer clear of if you have high blood pressure. Plus, how adopting a heart-healthy eating plan, like the DASH diet, can help keep your blood pressure in check.

The 7 Worst Foods For Hypertension

#1 Sodium-Rich Foods

High-sodium foods are a well-known trigger for high blood pressure. Sodium causes the body to retain excess fluid, which increases the volume of blood and puts extra pressure on blood vessels. Currently, the American Heart Association recommends limiting sodium intake to no more than 1,500 mg per day for individuals with high blood pressure. Yet, about 90% of Americans consume excess sodium — more than double the recommended amount. Even if you’re shopping mindfully, the unfortunate truth is that many common foods contain far more sodium than most people realize, even in seemingly healthy options like pre-packaged salads or soups.

To reduce sodium intake, it’s essential to read labels carefully and opt for fresh, whole foods whenever possible. Cooking at home also gives you better control over how much salt is added to your meals, helping you avoid the excess sodium found in most packaged and prepared foods.

High-sodium foods to avoid:

Processed deli meats (such as cold cuts and sausage)
Canned soups and broths
Packaged store-bought snacks (such as chips, crackers, and cookies)
Take out (such as Asian cuisine and pizza)
Fast food

#2 Ultra-Processed Foods

Ultra-processed foods, such as packaged snacks, sugary drinks, and frozen meals, are not only high in sodium but also in unhealthy fats, sugars, and preservatives. Research has linked these foods to increased risk of cardiovascular disease and obesity — especially for those with hypertension. Yet, the average American diet is made up of 60% ultra-processed foods.

Whether you’re managing blood pressure or simply trying to improve your health, reducing ultra-processed food intake and replacing them with whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins can greatly improve overall heart health and well-being.

Processed Foods to Avoid:

Soda and sugary beverages
Frozen meals
Packaged sweets and candy
Processed meats
Artificial sugars
Packaged snack foods

#3 Foods High in Saturated & Trans Fats

Based on extensive research, foods high in saturated and trans fats are major contributors to elevated blood pressure and poor heart health. Excess amounts of saturated fats, typically found in animal products and certain refined oils, can raise levels of LDL (“bad”) cholesterol, leading to the buildup of plaque in the arteries, thereby restricting blood flow and increasing blood pressure. Trans fats — often found in fried foods, fast foods, and processed foods — are even more harmful. In addition to raising LDL cholesterol, they also lower HDL (“good”) cholesterol, creating a perfect storm for cardiovascular issues.

Contributing to arterial stiffness and inflammation, high intake of these fats makes it more difficult for the heart to pump blood efficiently. Over time, this leads to increased blood pressure and a heightened risk of heart disease, stroke, and other cardiovascular complications.

High Saturated & Trans Fats Foods to Avoid:

Fried goods (such as French fries, fried chicken, and other foods cooked in refined oils)
Baked goods made with partially hydrogenated oils
Fatty cuts of meat
Fast food items (such as burgers and pizzas)

#4 Sugary Beverages

Sugary beverages, such as sodas, energy drinks, and sweetened teas, are packed with added sugars that can lead to weight gain, insulin resistance, and increased blood pressure. When consumed regularly, these drinks spike blood sugar levels, which can stress the body’s metabolism and contribute to conditions like obesity and type 2 diabetes — both risk factors for high blood pressure. In fact, there’s data to suggest that regular soda consumption (about 1-2 cans per day) can increase the risk of Type 2 diabetes by more than 25%. Providing empty calories without any essential nutrients, increased intake can lead to oxidative stress and inflammation, elevating blood pressure even in otherwise healthy individuals.

Sugary Drinks to Avoid:

Sodas
Energy drinks
Sports drinks
Sweetened iced teas and lemonades
Fruit juices with added sugar

#5 Alcohol

Excessive alcohol consumption is a significant risk factor for high blood pressure, where drinking large amounts over time has been shown to impact the body’s vascular and nervous systems. If you have high blood pressure, this can be particularly problematic, as regular heavy drinking not only contributes to hypertension but also increases the risk of heart disease, stroke, and liver damage. While moderate drinking (one drink per day for women and two for men) may not have the same negative effects, even small amounts of alcohol can raise blood pressure in people who are sensitive to it.

To support your health, consider limiting alcohol consumption and aim to have alcohol-free days (try swapping cocktails for mocktails).

#6 Processed & Refined Carbohydrates

Processed and refined carbohydrates, such as white bread, pastries, and sugary cereals, are foods to be wary of if you have high blood pressure. These simple carbs have been stripped of their fiber and nutrients, leading to rapid digestion. As a result, blood sugar and insulin levels spike and crash, contributing to insulin resistance — a known risk factor for high blood pressure. These quick blood sugar spikes can also trigger hunger soon after eating, leading to overeating, inflammation, and weight gain, all of which further elevate blood pressure and contribute to cardiovascular issues.

Processed & Refined Carbohydrate Foods to Avoid:

White bread and flour
Pastries and sugary cereals
White pasta and rice
Processed snack foods (such as chips, crackers, and pretzels)

#7 Caffeine

While moderate consumption of coffee is generally safe, those with hypertension may want to monitor their caffeine intake and see how it affects their blood pressure. Caffeine can cause temporary spikes in blood pressure by stimulating the release of adrenaline, which constricts blood vessels and increases heart rate. For those with high blood pressure, this effect can be more pronounced, and frequent caffeine consumption may lead to sustained elevated blood pressure levels in some individuals. Although research on caffeine’s long-term effects on hypertension is still mixed, it’s generally recommended that people with high blood pressure pay attention to their intake and keep caffeine consumption to a minimum.

Caffeine-Rich Items to Be Mindful Of:

Coffee
Energy drinks
Certain teas
Soda

The DASH Diet: A Heart-Healthy Eating Plan for Hypertension

If you have high blood pressure, one of the most recommended and research-backed dietary plans is the DASH (Dietary Approaches to Stop Hypertension) diet. Specifically designed to help manage hypertension and promote heart health, this diet emphasizes nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. The DASH Diet also limits sodium, saturated fats, and added sugars, thereby reducing strain on the cardiovascular system and, in turn, significantly lowering blood pressure.

Key elements of the DASH diet include:

Fruits and vegetables: Aim for 4-5 servings of each per day, emphasizing options such as berries, cruciferous veggies, and colorful seasonal picks.
Whole grains: Include whole grains like brown rice, oats, and whole wheat bread.
Lean protein: Opt for fish, poultry, and plant-based protein sources like beans in place of processed and saturated meats.
Low-fat dairy: Choose low-fat or fat-free dairy products for calcium and vitamin D in place of full-fat options rich in saturated fats.
Healthy fats: Focus on healthy fats from sources like olive oil, nuts, seeds, and avocados.

The Takeaway

Whether you have high blood pressure or are aiming to prevent it, dietary choices play a crucial role in managing heart health. Avoiding foods high in sodium, sugar, unhealthy fats, and refined carbs can help reduce strain on the cardiovascular system, while embracing a balanced diet like the DASH plan offers essential nutrients that support healthy blood pressure levels. Small changes, such as choosing whole grains over refined options and swapping sugary drinks for water or herbal teas, can make a significant difference over time. Use these tips to help guide your eating habits, and remember that every bite counts toward a healthier heart.