Almost50% of adults in the United States have hypertension, which may increase their risk ofheart disease,stroke, and many other health conditions.

Foods high in salt or added sugars — such as soda and caffeinated drinks, baked goods, and many packaged foods — can contribute to high blood pressure. Limiting or replacing these foods in the dietcan help people manage or lower their blood pressure.

This article presents 50 foods and drinks that could contribute to high blood pressure, alternative foods a person can include in their diet, recipe ideas, and more.

1–6. Salty foods

High sodium consumptioncan elevate blood pressure. Many people eat foods with too much sodium without realizing it.

Highly processed foods and fast foods usually contain excessive amounts of sodium, often more than the2,300 milligrams a person should consume daily.

People can check nutrition labels for a food’s sodium levels. Even some foods people may consider healthy, such as vegetable juice, may be high in sodium.

TheAmerican Heart Association (AHA) lists the following examples of foods high in sodium:

1. burgers
2. pizza
3. sandwiches
4. cold cuts and cured meats
5. canned soup
6. tacos and burritos

7–10. Sugary foods

Foods with added sugarcan raise a person’s risk of unintentional weight gain and may contribute to high blood pressure.

The authors of a2022 review suggest that fructose consumption is a major cause of hypertension. They highlight research that suggests fructose may increase salt absorption and trigger insulin expression, which could contribute to high blood pressure.

The following foods may containhigh fructose corn syrup:

7. processed desserts
8. crackers
9. granola bars and other nutrition bars
10. peanut butter

People can check food packaging to ensure that they choose products free from high fructose corn syrup.

11–16. Red meat

Red meat — particularly processed red meat —can raise blood pressure. And the process of metabolizing red meat in the body may release compounds that elevate blood pressure even more.

The following are all red meats:

11. beef
12. lamb
13. pork
14. veal
15. venison
16. goat

TheAHA recommends that people be mindful of their portions when eating red meat and try to choose alternatives, such as leaner cuts or unprocessed meats.

17–19. Sugary drinks

While having the occasional sugary beverage can be OK, drinking lots of sugar-sweetened drinksmay raise blood pressure.

Moreover, many sugary drinks also containcaffeine, whichcan elevate blood pressure even more in people with severely high blood pressure.

The following sugary drinks may contain caffeine or high fructose corn syrup:

17. sodas
18. fruit juices
19. energy drinks

20. Alcohol

Drinking too muchalcohol can raise a person’s blood pressure, according to theAHA. Excessive alcohol consumption may also be an independent risk factor for heart disease.

Additionally, alcohol contains lots ofempty calories. Alcohol consumption may contribute to unintentional weight gain or replace healthier meal or beverage options.

The AHA advises that males limit alcohol to two drinks per day and that females have no more than one drink per day.

21–44. Saturated fats

People looking to lower their blood pressure or reduce their risk of high blood pressure should limit their intake of saturated fats.

For most people, this means that no more than6% of daily calories should come from saturated fats, which can be present in sweets and baked goods.

Examples of foods containing saturated fats include:

• 21–27: desserts such aschocolate, toffee, cakes, puddings, cookies, pastries, and pies
• 28–31: processed meats, including sausages, burgers, bacon, and kebabs
• 32–37: cooking fats such as butter, lard,ghee,margarine, goose fat, and suet
• 38–39: oils, includingcoconut oil and palm oil
• 40–44: full-fat dairy products such as cream,milk,yogurt, creme fraiche, andcheese

45. Processed and packaged foods

Some packaged foods that might seem healthy, such as vegetable- and meat-based meals,may get much of their flavor from high levels of salt, sugar, and fat.

To reduce the risk of increasing blood pressure, people can limit or avoid these foods or check nutrition labels and choose only products that have a relatively low sodium content, such as foods with 140 mg or less per serving.

46–49. Condiments

A person with high blood pressure does not need to avoid all condiments. However, it is important to check the labels, as some products can contain large amounts of sugar or sodium.

It is also important not to rely on taste, as even condiments that do not taste salty may be high in sodium.

Examples of condiments that may contain large amounts of salt or sugarinclude:

46. ketchup
47. hot sauce
48. soy sauce
49. salad dressings

People can check the packaging and replace condiments they often use with products lower in salt, sugar, or both.

50. Caffeine

Excessive consumption of caffeine-rich drinks — such ascoffee — can increase blood pressure levels.

TheAHA suggests that consuming two or more cups of caffeinated coffee per day may also increase the risk of severe complications in people with hypertension.

People who are trying to limit their caffeine consumption may choose to drink less regular coffee or replace it withdecaffeinated coffee.

People with a history of high blood pressure may benefit from contacting a doctor to discuss decreasing or eliminating their caffeine intake.

Foods to include

Eating a varied diet full of nutrient-dense foodscan help people lower and manage their blood pressure. People can include the following foods in their diet:

• whole grains
• fruits and vegetables such as leafy greens,avocados, berries, and citrus fruits
• lean meats, including grilled chicken, chicken breast, andfish
• other protein sources, such aslentils,nuts,quinoa, andtofu

Replacement ideas

People can consider replacing processed foods with heart-healthy alternatives. For example, instead of a sugary snack, they might choose some fresh fruit.

People could also opt for flavored water rather than soda or replace high salt condiments with cracked pepper and jalapeño.

Sample daily meal plan

To work toward a more balanced diet, people can start by replacing one food from this article each week or gradually eating smaller portions.

The following table shows how many servings of various foods a person should include per day according to the number of calories they consume:

Meal ideas

For example, a person can eat the following foods throughout the day:

• Breakfast: Whole grain toast with fruit and a glass of milk or nuts with oatmeal with fruit
• Lunch: Grilled chicken with a side salad or a bowl of quinoa and a serving of fruit
• Snack: Fruit, vegetables, cheese, whole grain pasta or bread, or a fruit and vegetable smoothie
• Dinner: Whole grain pasta,eggs, and a vegetable or fruit, or nuts with lean meat, such as turkey or fish, and a few fruit sides

Daily habits

Lifestyle changes such as the following can help lower blood pressure and improve heart health:

• quitting smoking, if applicable
• making efforts to reach or maintain amoderate weight
• finding healthy ways to managestress, such asmeditation and journaling

A person should also get enoughexercise whenever possible. Some people may benefit from starting small and gradually working up to more activity.

People may also wish to ask a doctor whetherblood pressure medication may be beneficial for them.

Complications

High blood pressureincreases the risk of health conditions such as:

• stroke
• heart attack
• vision problems
• sexual dysfunction, such aserectile dysfunction or difficulty experiencing orgasm
• kidney disease
• circulatory problems, includingperipheral artery disease
• heart health issues

When to contact a doctor

High blood pressure is a medical emergency if the systolic blood pressure (the top number) is above 180 or the diastolic blood pressure (the bottom number) is above 120.

A person should consult a doctor if:

• they believe they have high blood pressure
• their blood pressure remains high despite lifestyle and dietary changes
• their blood pressure continues to rise
• they experience side effects from blood pressure medication

Summary

High blood pressure is a serious health risk factor that can lead to heart attacks, stroke, and other severe complications. However, lifestyle strategies, including dietary changes, can help people manage high blood pressure.

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