Foods to Avoid With High Blood Pressure

With high blood pressure, the foods most worth limiting are those high in salt (sodium): processed and cured meats, ready meals, canned soups, salty snacks, many sauces and condiments, pickles and some breads and cheeses. Heavy drinking, sugary drinks and, for some people, large amounts of caffeine or real licorice can also push blood pressure up. Cutting back on these while eating more vegetables, fruit, whole grains and pulses is a practical everyday approach, alongside whatever treatment your doctor recommends.

Why salt is the main focus

Sodium makes the body hold on to more water, which increases the volume of blood the heart pushes around and the pressure inside the blood vessels. Some people are more sensitive to salt than others, but reducing it is one of the most consistent pieces of advice given to people with raised blood pressure.

The tricky part is that most salt does not come from the shaker. It arrives already added to bread, cheese, processed meat, sauces, soups and ready meals, which is why reading labels matters so much.

Foods to cut back on

Food group	Typical examples	Why it matters
Cured and processed meats	Bacon, ham, salami, sausages, deli slices	Salt is used to preserve and flavor them
Ready meals and takeaways	Frozen pizzas, instant noodles, many curries and burgers	Often high in salt and saturated fat
Canned and packet soups	Cream soups, stock cubes, gravy granules	Concentrated salt in a single bowl
Salty snacks	Crisps, salted nuts, pretzels, savory crackers	Easy to eat in large amounts
Sauces and condiments	Soy sauce, ketchup, barbecue sauce, stock pastes	Small spoonfuls can carry a lot of sodium
Pickled and brined foods	Pickles, olives, some canned vegetables in brine	Brine is salty water
Some breads and cheeses	Many shop-bought loaves, hard and processed cheese	Moderate salt in foods eaten often adds up

Drinks and a few surprises

• Alcohol. Drinking more than recommended limits is linked with higher blood pressure. Cutting down is one of the most helpful changes for many people.
• Sugary drinks. They add calories without filling you up, which can make weight harder to manage.
• Caffeine. Coffee and energy drinks can cause a short-term rise in blood pressure. How much is reasonable for you is a good question for your doctor.
• Real licorice. Licorice root contains a compound that can raise blood pressure when eaten regularly in larger amounts.
• Grapefruit. It is not harmful to blood pressure itself, but it can interact with some blood pressure medicines. Check with your pharmacist if you take any.

What to drink instead

Water is the simplest everyday choice. Plain milk or unsweetened plant drinks, herbal teas and water flavored with a slice of citrus or cucumber also fit well. You may see beetroot juice and certain teas promoted for blood pressure; they can be part of a varied diet, but they are not a substitute for treatment and some are high in sugar or potassium. If you would like to drink more water through the day, our article on whether drinking water helps you lose weight includes easy habits for doing so.

Swaps that keep meals tasty

1. Season differently. Garlic, herbs, black pepper, lemon juice, chili and vinegar add flavor without salt.
2. Cook from scratch more often. Even a simple home-cooked meal usually contains less salt than its ready-made twin.
3. Rinse canned beans and vegetables. A quick rinse in a sieve removes some of the salty liquid.
4. Choose "no added salt" versions. Canned tomatoes, stock and nuts are widely available without added salt.
5. Taste before you salt. Many people add salt out of habit. Your taste buds adapt to less salt over a few weeks.

Foods to eat more of

Eating patterns rich in vegetables, fruit, whole grains, pulses, nuts, fish and low-fat dairy are often recommended for blood pressure; the DASH eating plan is one well-known example. Many of these foods are naturally rich in potassium, which helps balance sodium in the body. Our guide to foods high in potassium explains where to find it, and why some people need to be careful with it.

Blood pressure and cholesterol often travel together, and the same plate tends to help both. See how to lower cholesterol naturally for the fat and fiber side of things.

Common questions

Is sea salt or pink salt better?

Specialty salts are still mostly sodium chloride. Using less salt overall matters more than switching type.

Can I use a salt substitute?

Some substitutes replace sodium with potassium. They are not suitable for everyone, particularly people with kidney problems or those taking certain blood pressure medicines, so ask your doctor or pharmacist first.

Do I need to avoid all salt?

No. The aim is to reduce it, mainly by cutting back on heavily processed foods. Your doctor can tell you what target suits you.

A word on medicines and check-ups

High blood pressure often has no symptoms, so regular checks matter. Food changes support treatment but do not replace it, and you should never stop or adjust prescribed medicine without talking to your doctor. Regular movement helps too; our article on the benefits of walking every day is a good starting point. Seek emergency care for a severe headache with confusion, chest pain, breathlessness, sudden weakness or changes in vision or speech.