Certain dietary habits, such as consuming too much red meat, alcohol, or saturated fat, may increase a person’s risk of high blood pressure. Maintaining a balanced diet can help people manage and prevent hypertension.
A balanced diet may include plant-based foods, whole grains, and healthy fats. Along with other measures, these foods can help manage blood pressure.
Almost 50% of adults in the United States have hypertension, which may increase their risk of heart 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 diet
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.
High sodium consumption
Highly processed foods and fast foods usually contain excessive amounts of sodium, often more than the
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.
The
- burgers
- pizza
- sandwiches
- cold cuts and cured meats
- canned soup
- tacos and burritos
Foods with added sugar
The authors of a
The following foods may contain high fructose corn syrup:
- processed desserts
- crackers
- granola bars and other nutrition bars
- peanut butter
People can check food packaging to ensure that they choose products free from high fructose corn syrup.
Red meat — particularly processed red meat —
The following are all red meats:
- beef
- lamb
- pork
- veal
- venison
- goat
The
While having the occasional sugary beverage can be OK, drinking lots of sugar-sweetened drinks
Moreover, many sugary drinks also contain caffeine, which
The following sugary drinks may contain caffeine or high fructose corn syrup:
- sodas
- fruit juices
- energy drinks
Drinking too much alcohol can raise a person’s blood pressure, according to the
Additionally, alcohol contains lots of empty 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.
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 than
Examples of foods containing saturated fats include:
- desserts such as chocolate, toffee, cakes, puddings, cookies, pastries, and pies
- processed meats, including sausages, burgers, bacon, and kebabs
- cooking fats such as butter, lard, ghee, margarine, goose fat, and suet
- oils, including coconut oil and palm oil
- full-fat dairy products such as cream, milk, yogurt, creme fraiche, and cheese
Some packaged foods that might seem healthy, such as vegetable- and meat-based meals,
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.
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 sugar
- ketchup
- hot sauce
- soy sauce
- salad dressings
People can check the packaging and replace condiments they often use with products lower in salt, sugar, or both.
Excessive consumption of caffeine-rich drinks — such as drinking more than four cups of coffee daily — can increase blood pressure levels.
The
People who are trying to limit their caffeine consumption may choose to drink less regular coffee or replace it with decaffeinated coffee.
People with a history of high blood pressure may benefit from contacting a doctor to discuss decreasing or eliminating their caffeine intake.
Eating a varied diet full of nutrient-dense foods
- whole grains
- fruits and vegetables such as leafy greens, avocados, berries, and citrus fruits
- lean meats, including grilled chicken, chicken breast, and fish
- other protein sources, such as lentils, nuts, quinoa, and tofu
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.
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:
| Grains | 5–6 | 6–8 | 10–11 |
|---|---|---|---|
| Vegetables | 3–4 | 4–5 | 5–6 |
| Fruits | 4 | 4–5 | 5–6 |
| Fat-free or low fat milk products | 2–3 | 2–3 | 3 |
| Lean meats, poultry, and fish | 3–4 | 6 or less | 6 |
| Nuts, seeds, and legumes (per week) | 3–4 | 4–5 | 1 |
| Fats and oils | 1–2 | 2–3 | 3 |
| Sweets and added sugars | 3 or less per week | 5 or less per week | 2 or less |
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 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
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 a moderate weight
- finding healthy ways to manage stress, such as meditation and journaling
A person should also get enough exercise whenever possible. Some people may benefit from starting small and gradually working up to more activity.
People may also wish to ask a doctor whether blood pressure medication may be beneficial for them.
High blood pressure
- stroke
- heart attack
- vision problems
- sexual dysfunction, such as erectile dysfunction or difficulty experiencing orgasm
- kidney disease
- circulatory problems, including peripheral artery disease
- heart health issues
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
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.
Eating a varied diet with plenty of nutrient-dense foods can help a person lower their blood pressure and minimize their risk of complications.
People should limit their consumption of highly processed foods and foods high in salt and fructose.