9 Worst Foods for High Blood Pressure, According to Research
Cardiovascular DiseasesHypertension

9 Foods to Limit or Avoid if You Have High Blood Pressure

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Published on August 12, 2026
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Iced cola, frozen meal, salad dressing
Simple dietary changes can make a real difference for people living with hypertension, or high blood pressure. You can cut back on excess sodium, unhealthy fats, and added sugars to reduce your blood pressure and improve cardiovascular health.

That said, healthy eating isn’t always straightforward for people living with high blood pressure. “The biggest challenge is that sodium hides in places most people don't expect,” says Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim and an adjunct professor at New York University in New York City. “Most of the sodium Americans eat doesn't come from the salt shaker, but from packaged and restaurant foods,” Dr. Young says.

When making these dietary shifts, it’s important to keep in mind that lifestyle changes are meant to complement your medical treatment and not replace the guidance or medications your healthcare provider suggests.

1

Processed Meats

Hot Dog
Processed meats like lunch meat, hot dogs, sausage, and pepperoni should be eaten infrequently. Salt is the primary ingredient used in meat curing, which is why these foods are such major contributors to daily sodium intake.

 “These foods are consistently ranked among the top sodium contributors in the American diet and are also linked to higher cardiovascular risk even beyond their salt content,” Young says.
In addition, many processed meats are made from high-fat cuts to improve flavor and texture, which means they are also full of saturated fat. For example, a 3-ounce smoked sausage link contains 8.3 grams (g) of saturated fat and a whopping 774 milligrams (mg) of sodium, which is nearly half the recommended daily sodium limit for people with hypertension.

 It’s recommended to limit sodium to less than 1,500 mg per day if you have high blood pressure.
Additionally, the American Heart Association suggests limiting saturated fat to less than 6 percent of daily calories, or 13 g or less per day for those following a 2,000 calorie diet.

Meanwhile, even foods that seem lighter, like deli turkey, can still be surprisingly salty. A single slice of deli turkey contains 227 mg of sodium, which can add up quickly when paired with bread, cheese, and condiments.

Try to limit eating processed meats, and when you do eat processed meats, check the nutrition facts to find options that are lower in sodium and saturated fats.

2

Condiments

Salad Dressing
Many store-bought condiments like ketchup, soy sauce, and dressings can be surprisingly high in sodium and added sugars, even when they don’t taste particularly salty or sweet. The issue becomes even more pronounced with light or fat‑free varieties. Removing fat often reduces flavor,

 so manufacturers typically add extra sodium to compensate, which can make these products even saltier than the original versions.

Just 1 tablespoon (tbsp) of soy sauce clocks in at 878 mg, while the reduced-sodium version still sets you back 511 mg.

 One tbsp of ketchup provides 160 mg of sodium and 4 g of total sugar.

 Even salad dressings can be sneaky; 2 tbsp of Italian dressing contains 320 mg of sodium and 4 g of added sugar.

 And these are only for 1 or 2 tbsp worth of condiments — it’s easy to overdo it on condiments, especially with something like salad dressing.

When shopping for condiments or dressings, look for reduced-sodium or low-sodium versions, or even try making your own at home so you have complete control of the ingredients. You can also try seasoning your food in other flavorful ways. “Instead of heavy condiments, season your food with herbs, spices, citrus juice, or vinegar,” suggests Young.

3

Canned Foods

Canned Soup

“Soups have the highest sodium density per calorie of any packaged food category,” Young says. “A single serving of many popular canned soups packs 600–900 mg of sodium or more, which can be nearly half the daily ideal limit in one bowl,” she adds. These high numbers make canned soups an easy way to exceed recommended sodium intake without realizing it.

At the store, choosing low‑sodium or no‑salt‑added soups can help keep your intake in check. An even better option is to make a big batch of homemade soup and portion it into individual containers for the week. Homemade soup will keep in the fridge for up to four days, and you can freeze extra servings if you plan to enjoy them later.

 This gives you complete control over the ingredients and ensures you always have a heart‑healthy option ready to go.
Canned vegetables and beans can also be an unsuspecting source of sodium. When possible, look for low‑sodium or no-salt-added varieties.

 If those aren’t available, rinsing them under water before cooking can make a meaningful difference, says Lisa Andrews, RD, the owner of Sound Bites Nutrition, in Cincinnati, Ohio. “Rinsing canned beans will reduce the sodium content by up to 40 percent,” she says. Another option is to use frozen or fresh vegetables instead of canned, when possible.
4

Ultra-Processed Snacks

Chips
Many ultra-processed foods like chips, crackers, packaged baked goods, and frozen packaged meals should be limited, especially for those at increased risk of heart disease.

Many of the foods that can contribute to hypertension have become everyday household staples, says Brynna Connor, MD, a board-certified family medicine physician specializing in anti-aging and regenerative medicine in private practice in Austin, Texas. “Excess sodium, added sugar, and saturated fats are frequently found in heavily processed foods, which are popular because they’re often convenient, affordable, and widely available,” says Dr. Connor. “People who eat the most ultra-processed foods have a nearly 50 percent higher risk of developing cardiovascular disease,” says Young.

It’s nearly impossible to avoid ultra-processed foods entirely. But simple steps to reduce the amount of ultra-processed foods in your home can make a meaningful difference. Prepare simple meals and snacks at home when possible with whole food ingredients like fresh or frozen fruits, vegetables, lean meats, nuts, seeds, natural cheeses, and whole grains. Look for short and simple ingredient lists and limit products with lots of added sugars, flavors, colorings, and preservatives.

5

Fast Food

Fries
“Fast food such as burgers, fried chicken, pizza, and fries are problematic because they’re loaded with sodium, unhealthy fats, and excess calories, which can contribute to weight gain, higher blood pressure, and a higher risk of heart disease and cardiac events when consumed frequently,” Connor says. The numbers back this up. One fast-food sandwich from a popular chicken chain contains 21 g of fat, 4 g of saturated fat, and 1,410 mg of sodium.

 Pick the box of eight grilled chicken nuggets for a healthier choice, with 3 g of fat, 0.5 g of saturated fat, and 440 mg of sodium.

Lavanya Kethamukkala, RDN, the owner of Nourishing Expert in Apex, North Carolina, adds that frequent consumption of fast foods and ultra-processed foods displaces nutrient-dense foods rich in potassium, magnesium, and other micronutrients that support healthy blood pressure regulation. Over time, this can further increase a person's risk of developing hypertension.

When dining out, look for grilled lean proteins, skip fried foods, add a side of veggies when possible, and be mindful of portion sizes. These small adjustments can significantly reduce sodium and unhealthy fat intake while still allowing you to enjoy a meal away from home.

6

Frozen Meals

Frozen meal
Frozen meals are convenient for busy schedules, but many options serve up far more sodium and saturated fat than people realize. A typical meatloaf, potato, and vegetable frozen dinner delivers 1,890 mg of sodium and 10 g of saturated fat, which exceeds sodium recommendations for people with high blood pressure and provides almost an entire day’s worth of saturated fat in a single tray.

 Even “healthier” brands can be misleading. One teriyaki chicken and rice meal from a popular diet brand still contains 1,040 mg of sodium.

“When you do reach for a frozen meal, compare labels and choose options with less than 600 mg of sodium per serving,” says Sirisha Vadali, MD, board-certified cardiologist in Scottsdale, Arizona. This recommendation aligns with the U.S. Food and Drug Administration’s (FDA) recommendation to limit meals and main dishes to less than 600 mg of sodium.

7

Licorice

Licorice
Licorice is well known to worsen high blood pressure in people with hypertension, if eaten regularly or in large amounts, but it can also trigger new‑onset hypertension in individuals who previously had normal readings. Licorice contains glycyrrhizic acid, a compound that interferes with the body’s ability to balance fluids, resulting in fluid retention and increased blood pressure.

Real licorice candy, licorice tea, and herbal blends containing licorice all carry this risk. Check ingredient lists for licorice root, licorice extract, or glycyrrhiza in candies, teas, lozenges, and supplements. If you enjoy the flavor of licorice or use it for its medicinal properties, look for deglycyrrhizinated licorice (DGL). This form has the glycyrrhizin removed, making it a safer option for most people with high blood pressure.

8

Sugary Beverages

Sugary drink
A research study tracked 25,000 children over 25 years and found that those who drank two or more sugary drinks a day increased their risk of high blood pressure by 52 percent. Sugar-sweetened beverages like soda, lemonade, sports drinks, and specialty coffees account for the majority of added sugars in American diets.

One 12 ounce can of soda packs 37 g of added sugar, exceeding recommended daily intake levels.

 The American Heart Association suggests no more than 36 g of added sugar per day for men and 25 g per day for women.

Over time, excess sugar may lead to weight gain and systemic inflammation that puts added stress on blood vessels and can contribute to high blood pressure. Connor says, “The high sugar content in sugary beverages can contribute to insulin resistance, inflammation, weight gain, and diabetes, which are all issues that can lead to high blood pressure and cardiovascular disease.” Instead, it’s best to opt for water, sparkling water, unsweetened tea, or fruit-infused water.

9

Alcohol

Beer
Alcohol should be limited or avoided for people with hypertension. Drinking can temporarily raise blood pressure and may interfere with blood pressure medications. Over time, regular alcohol intake can also contribute to weight gain, which further increases the risk of developing hypertension.

“There is a strong, dose‑dependent relationship between drinking and elevated blood pressure, especially above three drinks per day,” Young says.

If you do choose to drink, keep intake to no more than one drink per day for women or two for men. The American Heart Association recommends abstaining from alcohol entirely to support better blood pressure control.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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