You can manage high blood pressure (hypertension) through regular physical activity, maintaining a healthy weight, and being mindful of what you eat. Limiting or avoiding foods high in salt, added sugar, and unhealthy fats is beneficial.
High blood pressure is considered the leading preventable risk factor for cardiovascular disease and is linked to other health concerns like stroke and chronic kidney disease.
Too much sodium can cause your body to retain water, increasing blood volume and adding extra pressure to the artery walls. This can contribute to health complications like heart disease and stroke.
The 2020-2025 Dietary Guidelines for Americans recommend that the average healthy adult limit their daily sodium intake to 2,300 milligrams (mg) or less.
Salty foods include:
- Canned soups
- Condiments
- Processed meats
- Packaged snacks
- Pizza
Saturated fat contributes to plaque buildup in the arteries, narrowing them and restricting blood flow. This restriction can increase blood pressure.
The latest Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of your daily total calories.
Foods rich in saturated fat include::
- Cream-based sauces
- Fatty cuts of meat
- Fried foods
- Full-fat dairy products
- Processed meats
There is a clear link between long-term added sugar intake and increased abdominal fat, a risk factor for hypertension. Consuming foods packed with added sugars may also cause blood sugar spikes, further stressing cardiovascular health and triggering inflammation.
The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories.
Foods with added sugar include:
- Breakfast pastries
- Candy
- Canned fruit (packed in syrup)
- Sweetened yogurts
- Syrups
Sugar-sweetened beverages can contribute to weight gain and insulin resistance, increasing your risk of developing high blood pressure. The high sugar content can cause significant spikes in your blood glucose levels, which may negatively affect the circulation of blood and lymph in your body.
Sugary beverages include:
- Energy drinks
- Regular soda
- Sports drinks
- Sweetened coffee drinks
- Sweet iced tea
Your blood vessels typically relax when you drink alcohol, possibly reducing your blood pressure temporarily. After drinking a large amount or drinking for an extended period, your blood pressure can go back up—sometimes higher than before.
Alcohol’s effects vary from person to person, but consuming large amounts can contribute to weight gain and dehydration.
Alcohol may also interact with some medications, including some that affect blood pressure.
Alcoholic drinks include:
- Beer
- Cocktails
- Hard seltzers
- Liquors and liqueurs
- Wine
Frozen foods can be convenient, but many ultra-processed foods—like frozen meals—contain high levels of sodium, fat, and sugar. They have been linked to an increased risk of hypertension.
Frozen foods include:
- Frozen french fries
- Frozen lasagna
- Frozen pizza
- Frozen pot pies
- Frozen TV dinners
Foods high in cholesterol can negatively affect blood pressure, contributing to atherosclerosis (plaque buildup that narrows and stiffens the arteries). Research has linked high cholesterol levels to an increased risk of hypertension. High-cholesterol foods also contain saturated fats and other ingredients that may affect blood pressure.
High-cholesterol foods include:
- Butter
- Beef, including hamburgers, bacon, and sausage
- Cheese
- Organ meats
- Shellfish
High-fat fast food often contains saturated and trans fats, which may contribute to weight gain, high cholesterol levels, and body inflammation. Fast food may also contain a lot of sodium, which can affect fluid balance and blood pressure.
High-fat fast foods include:
- French fries
- Fried chicken
- Fried fish
- Hamburgers
- Pizza
Condiments are often high in sodium and may contain added sugar. Portion control can help reduce the risk of blood pressure effects. Small amounts that can add up quickly, making it easy to underestimate how much you use.
Condiments include:
- Barbecue sauce
- Ketchup and mustard
- Soy sauce
- Teriyaki sauce
- Vinaigrettes and creamy dressings
Processed and packaged snacks are typically high in sodium, added sugars, and unhealthy fats. Packaged snacks are designed to have a long shelf life, so sodium-containing compounds are often used as preservatives.
Many processed snacks also lack essential nutrients, making them less filling and requiring you to consume more to satisfy your hunger.
Processed foods include:
- Candy bars
- Cheese-flavored snacks
- Packaged cookies
- Potato chips, pretzels, packaged popcorn
- Snack mixes
Some foods contribute to high blood pressure, but research has shown that other foods can help lower blood pressure and reduce the risk of hypertension. Fresh fruits, vegetables, nuts, whole grains, and oily fish can benefit many aspects of health, including blood pressure levels.
Here are a few foods to prioritize:
- Foods rich in vitamins and minerals, such as leafy greens and fresh fruit
- Fiber-rich whole grains like oatmeal and quinoa o help improve cholesterol levels and other aspects of heart health
- Nutrient-dense foods like fatty fish, nuts, and seeds, which contain healthy fats instead of saturated fats
Lifestyle habits, including diet, physical activity, stress management, and sleep quality, can affect blood pressure levels. If your blood pressure remains elevated, you may need additional professional support.
People with a complex medical history and complex dietary needs may benefit from individualized support. A registered dietitian (RD) can help you plan meals that support your personal nutrition needs.
