Avoid These 10 Foods to Lower Your Blood Pressure

AUTHOR: Amaka Chukwuma.

High blood pressure is no joke, but what you eat can make a difference. While some foods help lower blood pressure, others do the opposite. We've got a list of 10 foods you should steer clear of if you want to keep those numbers down. From salty snacks to sugary drinks, these foods are better left on the shelf.

Table of Contents

1. Red Meat
2. High-Fat Dairy Products
3. Fast Food and Fried Foods
4. Salted Snacks
5. Caffeine
6. Sugar
7. Instant Noodles
8. Alcohol
9. Soda
10. Canned Foods–Veggies and Beans
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1. Red Meat

Hand cooking Wagyu beef, famous meat of Japanese — Image Credit: Shutterstock.

Beef, pork, and lamb are notorious for their high levels of saturated fat, which have been linked to elevated low-density lipoprotein (LDL) cholesterol and the development of heart disease, including hypertension.

Sausages, hot dogs, and deli meats are often packed with salt, leading to fluid retention and high blood pressure. They also often contain harmful additives and preservatives that can negatively impact your heart health.

2. High-Fat Dairy Products

Ditching full-fat dairy products such as whole milk, cheese, and butter may be a wise move if you're looking to keep your blood pressure in check. The saturated fat in these products could contribute to elevated blood pressure.

Choose low-fat or skim-dairy options. For some with high blood pressure, lactose intolerance can be an added discomfort when consuming dairy products, leading to digestive issues and other health concerns.

3. Fast Food and Fried Foods

Fast food and deep-fried meals are loaded with unhealthy fats, sodium, and calories that can spike your blood pressure. They lack essential nutrients such as fiber, vitamins, and minerals. Insufficient intake of these nutrients can adversely affect your heart health and increase the risk of developing high blood pressure.

4. Salted Snacks

The thinly sliced pepperoni is a popular pizza filling in American-style pizzerias and is used to fill the West Virginia pepperoni roll. — Image Credit: Shutterstock.

Opt for salt-free or low-sodium snacks. Instead of having nuts, jerky, or crackers, satisfy your craving for a crispy snack by popping your plain popcorn and spicing it up with your favorite salt-free seasonings. Steer clear of pickled foods as they tend to be loaded with salt due to the pickling process.

Say no to pepperoni pizza as well. The combination of salty pepperoni, cheese, and pizza sauce can contribute to a significant sodium overload, making it a less ideal choice for individuals with high blood pressure.

5. Caffeine

Man pouring black coffee — Image Credit: Shutterstock.

Coffee, tea, energy drinks, and soda all contain caffeine, a notorious blood pressure booster. Caffeine has the potential to cause a temporary increase in heart rate. Individuals with high blood pressure are at an increased risk of heart-related complications, which can be exacerbated by additional strain on the cardiovascular system.

If you're dealing with hypertension, limiting your coffee intake is best. Consider transitioning to decaf or half-caff alternatives. Tea comes in various forms, some caffeine-free while others have little caffeine.

6. Sugar

Refined Sugar — Image Credit: Shutterstock.

Processed snacks, baked goods, and sugary drinks are often packed with excessive sodium. Too much salt leads to water retention and raises blood volume and blood pressure. Reducing sugar can lead to lower sodium intake and better blood pressure control.

7. Instant Noodles

Instant noodles are typically low in calories and fiber but high in fat, carbs, sodium, and some micronutrients. Swap out regular noodles for whole grain ones and add some fresh veggies and lean protein for a healthier meal.

8. Alcohol

Man saying no to alcohol — Image Credit: Shutterstock.

Excessive alcohol consumption (more than three drinks at once) can elevate blood pressure. Also, alcohol's diuretic effect can leave you feeling parched and running to the loo more often than usual, leading to dehydration. When you're dehydrated, your blood volume drops, and your blood pressure increases.

9. Soda

Bloomington, MN/USA - July 1, 2020: Surge soda can being enjoyed by someone outdoors. — Image Credit: Shutterstock.

Sodas are essentially liquid candy, packed with refined sugar and providing little to no nutritional value. Sugary drinks are a notorious culprit behind the expanding waistlines of people of all ages. Being overweight or obese increases the likelihood of developing high blood pressure. The American Heart Association suggests that women stick to 24 grams and men to 36 grams of added sugar daily to keep your heart happy.

10. Canned Foods–Veggies and Beans

Bean soup in the can — Image Credit: Shutterstock.

Nourishing your heart with fresh vegetables and fiber-rich beans is a wise dietary choice. Opt for fresh options whenever possible; if not, go for frozen over canned varieties. When choosing canned vegetables and beans, go for the low-sodium or no-salt-added options if possible. Cut down on sodium by draining and rinsing canned foods before using them.