Avoid these foods if you have High Blood Pressure or Hypertension

Certain foods can elevate your blood pressure or prevent it from lowering to a healthy level. If you have been diagnosed with high blood pressure, it is important to watch what you eat.

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There are dozens of foods you need to avoid with high blood pressure to maintain healthy levels, so make sure to discuss with your doctor and a dietitian which diet plan is right for you. However, you should generally avoid some categories of food if you have hypertension.

Below are ten foods you should avoid if you have high blood pressure:

Deep-fried foods

According to one review³ of several studies, deep-fried foods, such as French fries and fried chicken wings, are associated with many health conditions when consumed four or more times a week. Fried foods were linked to a higher risk of developing the following conditions:

• Type II diabetes 
• Obesity
• Hypertension
• Heart failure

Another study⁴ of 428 women between the ages of 20 and 57 found a higher association between prehypertension (elevated blood pressure) and hypertension where participants had a high intake of fried foods compared to those who did not consume fried foods. 

Some fried foods to avoid include:

• Fried wings
• French fries and potato chips

Saturated fats

Saturated fats are commonly found in many popular American foods. Research⁵ supports reducing saturated fat intake, which has been linked to increased systolic and diastolic blood pressure.

Another study⁶ revealed that while diets high in saturated fats saw an increase in blood pressure,  diets rich in polyunsaturated fats, such as from fish, walnuts, flaxseeds, and sunflower seeds, helped prevent blood pressure elevation. 

Common saturated fats to avoid include:

• Desserts (chocolate, cake, pies)
• Full-fat dairy products (yogurt, milk, cheese, cream) 

Red meat

Although red meat is often recommended as part of a healthy diet due to containing high amounts of vitamin B12, zinc, protein, and other essential nutrients, it can also be dangerous if consumed in large quantities if you have high blood pressure.

Research⁷ shows that 9.8% of people with hypertension and 37% of people with prehypertension consumed red meat regularly. One study⁸ that reviewed 97,745 cases of high blood pressure found a positive association between red meat consumption and increased risk for high blood pressure. The review observed a 14% increased risk for every additional 100 grams of red meat consumed per day. 

Popular red meats to avoid include:

• Beef
• Pork

Sugar

According to research⁹, evidence from several studies and experimental trials has indicated that added sugar, particularly fructose, boosts heart rate and plays a role in inflammation and insulin resistance while also increasing blood pressure and its variability.

Another study¹⁰ reported that the consumption of sugary drinks and foods, such as in the Standard American Diet, is associated with an increased risk of high blood pressure in older women especially. 

Popular sugary foods to avoid include:

• Prepackaged meals 
• Granola bars
• Drinks such as soda and fruit juice

Salt

AHA Journals¹¹ reports that high intakes of both sugar and salt directly increase high blood pressure, both systolic and diastolic. A study¹² exclusively on sodium (salt) found that reducing salt intake by a moderate amount lowers blood pressure. The report recommends a daily salt intake of less than five to six grams to see the most benefit.

Popular salty foods to avoid include:

• Canned soups and canned meat
• Cold cuts
• Potato chips and salty snacks

Is an unhealthy diet the only cause of high blood pressure?

While an unhealthy diet can play a significant role in elevating or lowering your blood pressure, it is not the only cause associated with the condition. Age plays a role, as being 65 or older is a common risk for high blood pressure. In fact, research¹³ shows that hypertension prevalence increases from 22.4% for those aged between 18 and 39 to 74.5% for those aged over 60.

Other common causes include having a family history of high blood pressure,  stress, use of medication, and birth control. The Centers for Disease Control and Prevention (CDC) reports another three common causes¹⁴: