When it comes to managing high blood pressure, it’s easy to get caught up in all the medications you should be taking and healthy foods you should be eating. However, it’s equally as important to focus on the foods you should be avoiding.
Certain foods, especially those high in sodium, sugar, and unhealthy fats, can make hypertension much harder to control.
Here are a few foods you should think twice about if your heart health is a top priority.
Canned Soups
We all know how comforting a nice warm bowl of soup can be, but many canned varieties pack in an alarming amount of sodium. Even those “reduced-sodium” options can sneak in more salt than you’d expect. If you want to avoid this risk altogether, it’s best to opt for homemade soups, as this lets you control all the ingredients yourself.
Deli Meats
Unfortunately, this covers many different kinds of meats, including turkey, ham, and salami deli meats. All of these tasty treats typically contain shockingly high sodium levels that can derail your blood pressure goals. They’re processed to last longer on shelves, and salt is a big part of that process.
Frozen Pizzas
While you might think it’s just the cheese that makes frozen pizza a sodium-rich culprit, there’s actually a lot of sodium hidden in the crust and sauces too. This makes them a triple threat for anyone managing hypertension. It’s understandable if pizza’s a must for you, but in this case, it may be a good idea to make your own with whole-grain crust and fresh toppings.
Pickles
Sure, pickles do offer quite a few health benefits and a nice tangy crunch, but they’re also soaked in brine, which is essentially saltwater. That’s why even a few slices can push your sodium intake over the edge. Try making quick-pickled veggies with less salt to enjoy the flavor without the risk factor.
Packaged Snacks
When those late-night snack cravings come around, a lot of us are likely to reach for salty snacks like chips, pretzels, and crackers. However, as you probably know, these snacks are often packed with sodium and processed ingredients.
It’s easy to lose track of portions, which only compounds the problem. A good option is swapping them out for unsalted nuts or fresh veggies to satisfy your cravings.
Instant Noodles
It’s easy to see why instant noodles are so hard to resist. They’re quick to make, cheap, and tasty, so what’s not to love? Well, quite a lot if you’re struggling with high blood pressure. Their seasoning packets are sodium bombs, and a single serving can take up a huge chunk of your daily salt allowance.
Soda and Sugary Drinks
Sugary beverages like soda don’t just add empty calories—they can contribute to weight gain too, which is a major risk factor for high blood pressure. The good news is that many people find it easy enough to replace them with sparkling water or unsweetened iced tea, which are much healthier choices.
Bacon
Few foods are quite as loved and irresistible as bacon, but its high sodium content and saturated fats make it an important one to avoid. The curing process adds even more salt, making it especially problematic for people struggling with high blood pressure.
Canned Vegetables
While you may think that veggies in any form should be pretty healthy, canned veggies are often preserved with a heavy dose of salt, which can make them dangerous for those dealing with hypertension.
While rinsing them can reduce the salt content, it won’t get rid of all of it. Fresh or frozen vegetables are much healthier alternatives and often taste better too.
Full-Fat Dairy
It goes without saying that rich and creamy dairy products like whole milk and cheese aren’t exactly the healthiest things you can eat. They’re full of saturated fats that can elevate cholesterol and strain your cardiovascular system. If you want to look after your heart health, consider switching to low-fat or plant-based alternatives.
Sauces and Condiments
Most of us can’t go a day or two without a tasty dose of ketchup, soy sauce, or barbecue sauce, but these are all sneaky sources of sodium that can quickly add up. Even just a tablespoon of soy sauce can contain more sodium than an entire meal should.
Fried Foods
There’s no denying how crispy and delicious fried foods like chicken and fries are, but unfortunately, they’re also high in trans fats and sodium, making them a double-whammy for blood pressure. Baking or air-frying can give you similar results with far fewer health risks.
Processed Cheese
It’s important not to overdo it on cheese in general, but processed cheese in squeeze bottles or individually wrapped slices can be even higher in sodium and additives. Natural cheeses like feta or mozzarella are better choices to enjoy in moderation.
Alcoholic Beverages
Sure, the occasional glass of wine or a can of beer can be fine, but too much alcohol can raise your blood pressure and lead to other serious health issues. Cocktails with sugary mixers are especially problematic. It’s important to limit your intake and choose lighter drinks if you’re already dealing with high blood pressure.
Energy Drinks
Many people rely on energy drinks for their energizing dose of sugar and caffeine, but this is a particularly bad combination for your blood pressure. The high levels of stimulants can put significant strain on your heart. If you need a pick-me-up, green tea or a small cup of coffee is a safer alternative.
Packaged Baked Goods
If you’re brave enough to look at their nutrition labels, you’ll see that your favorite muffins, cookies, and cakes are often loaded with unhealthy fats, sodium, and sugar. These can all contribute to weight gain and higher blood pressure.
Ramen
No matter whether you go for the instant kind or get it from a restaurant, ramen is typically served in a broth that’s overloaded with sodium. And because it also makes use of refined noodles, it’s a poor choice for blood pressure management. You may want to consider making your own low-sodium version at home as a healthier alternative.
Fast Food Burgers
It should come as no surprise that fast food burgers are loaded with sodium, unhealthy fats, and processed ingredients, making them one of the worst offenders for hypertension. In fact, a single burger meal can exceed your daily recommended salt intake.
Cured Meats
Cured meats like sausages and pepperoni certainly are flavorful, but they’re also packed with salt and unhealthy fats. They’re often used in pizza and charcuterie boards, which adds to their irresistibility but also their risk. If you want to take care of your heart, opt for grilled chicken or plant-based protein options.
Flavored Instant Oatmeal
Instant oatmeal packets are sneaky because you’d think they should be a fairly healthy breakfast option. But in reality, the varieties with added flavors like maple or apple cinnamon are typically packed with added sugars and sodium.
These extras can quickly turn a nutritious breakfast into something that works against your health goals.