You should never eat them: 12 worst foods for high blood pressure

Certain popular foods can silently worsen hypertension. Here’s what to avoid — and healthier options to choose instead.

Potato chips

Packed with sodium and saturated fats, chips raise blood pressure and cholesterol levels.
Try instead: Homemade veggie chips with minimal salt, or fresh veggie sticks with hummus.

Processed meats

Bacon, sausages, and deli slices contain high sodium and nitrates, linked to heart strain.
Try instead: Grilled chicken or turkey breast, or low-sodium plant-based protein like tofu.

Pickled vegetables

Often soaked in salt-heavy brine, even small servings can exceed sodium limits.
Try instead: Lightly steamed or fresh vegetables seasoned with lemon or herbs.

Canned olives

Marinated in salty brine, canned olives can contribute hundreds of milligrams of sodium.
Try instead: Fresh olives rinsed before use, or a handful of unsalted nuts.

Canned soups

Convenient but misleading, many are packed with hidden sodium and MSG.
Try instead: Homemade soups using fresh vegetables and herbs, or low-sodium canned options.

French fries

A double threat with sodium and trans fats, fries also encourage overeating.
Try instead: Oven-roasted sweet potato wedges or steamed veggies with olive oil.

Salted butter

Just a tablespoon adds 7g of saturated fat and 100 mg of sodium.
Try instead: Mashed avocado, olive oil, or unsalted plant-based spreads.

Red meat

Rich in saturated fat and cholesterol, excessive red meat intake worsens hypertension.
Try instead: Skinless poultry, fish rich in omega-3s like salmon, or lentil-based dishes.

Coconut oil

Extremely high in saturated fat, it contributes to artery stiffness and raised LDL.
Try instead: Olive or avocado oil for cooking and dressings.

Ice cream

Loaded with sugar and fat, ice cream spikes blood pressure and promotes inflammation.
Try instead: Frozen bananas blended into “nice cream,” or Greek yogurt with fruit.

Soda

Full of sugar and caffeine, soda strains the heart and elevates blood pressure.
Try instead: Sparkling water with citrus, or unsweetened herbal teas.

Alcohol

Even moderate drinking can raise blood pressure and reduce medication effectiveness.
Try instead: Kombucha, non-alcoholic wine, or chilled herbal infusions.