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By: Aashay Edwin Maghi (CPT)
What you eat directly affects your blood pressure. High‑sodium and processed foods can silently raise your numbers over time. Knowing which foods to avoid helps protect your heart and arteries.
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Bacon, hot dogs, and deli meats are packed with salt and nitrates, driving up blood pressure. Limit or avoid these to keep your heart healthy.
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Canned soups often contain over 800 mg of sodium per serving, nearly half your daily limit. Check labels and choose “low‑sodium” or “no‑salt‑added” versions instead.
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Pickled foods and olives soak in brine, giving them extremely high sodium content, it is often 300–500 mg per pickle. Enjoy sparingly or rinse before eating.
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A single ounce of processed cheese can have 300 mg of sodium, over 12 % of your daily limit. Opt for low‑sodium or fresh cheeses and watch portions.
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Frozen dinners and drive‑thru burgers often exceed 1,000 mg of sodium per serving, fueling high blood pressure. Cook at home more to control salt.
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Crackers, chips, and baked goods contain hidden sodium. Even “reduced‑sodium” varieties can still be high in salt. Choose “low‑sodium” snacks or fresh fruits instead.
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Sodas and energy drinks spike insulin and often contain sodium. Both raise blood pressure over time. Swap for water or herbal tea to stay hydrated safely.
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Drinking too much beer, wine, or spirits raises blood pressure by constricting blood vessels and stressing your heart. Limit alcohol to reduce hypertension risk.
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Ketchup, soy sauce, and salad dressings can add hundreds of milligrams of sodium per tablespoon. Use herbs, spices, or “no‑salt” versions to flavor meals without raising blood pressure.
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