High blood pressure can have a serious impact on your overall health. If left unaddressed, it can result in risks like heart disease, stroke, and more. There are many steps to take to manage this issue and lower your blood pressure, but one of the best places to start is your diet. Heart-healthy foods can make a major difference—but knowing what to leave off of your plate is just as important.
We spoke to health experts to shed light on several of the worst foods for your blood pressure levels, including a few that may be surprising. Read on for insight from cardiologist Dr. Raed Bargout, registered dietitian Krutika Nanavati, nutritionist Susan Schachter, co-founder of 120/Life, Destini Moody, registered dietitian and certified specialist in sports dietetics, Trista Best, dietitian for Balance One Supplements, and registered dietitian Jesse Feder from My Chrons and Colitis Team.
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1. Canned food
Canned food is highly processed, high-sodium option that health experts recommend cutting out of your diet if you want to lower your blood pressure. "High sodium, sugar, or preservatives are sometimes added to canned foods to improve their flavor," Nanavati says. These can increase the risk of high blood pressure and heart disease.
Canned foods also don't offer nearly as many nutrients as whole foods do. "Since canning typically involves high heat, water-soluble vitamins can be lost as some vitamins are sensitive to heat," Nanavati goes on. That means that when you eat canned vegetables, for example, you're putting yourself at risk with all of those preservatives while reaping minimal nutritional benefits. Health experts agree that this is one of the worst canned foods out there.
If you still want to buy canned foods, she offers a bit of advice for finding healthier options: "Look for items with minimal added sugar or sodium and check the serving size. Aim for a variety of fresh fruits and vegetables that are packed without added sauces or syrups."
2. Deli meat
From ham to roast beef to bologna, deli meat is a popular sandwich ingredient that many of us have in our fridges right now. However, as common as this food is, it can take a serious toll on your health if you eat it on a regular basis. In fact, according to Dr. Bargout, it's one of the worst options out there when it comes to blood pressure and heart health.
"Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke," he says.
Schachter concurs: "Processed meats, such as bacon, sausage, and deli meats, are high in sodium, unhealthy fats, and preservatives," she warns. "They can contribute to weight gain, high cholesterol levels, and hypertension."
One of the main issues at hand here is the salt content. Deli meats are excessively high in sodium, way more than the daily advised content. "Consuming too much salt can increase blood pressure," Schachter warns, pointing out that The American Health Association recommends no more than 2,300mg, and under 1,500mg for adults with hypertension. Meanwhile, just one slice of lunch meat contains around 350mg of sodium—and when you consider how many slices you'd put on a sandwich, that can easily make up more than half of your recommended intake. Yikes!
Instead of high-sodium, processed salami, bologna, and more, try opting for fresh turkey or chicken on your sandwich.
3. Chips like Doritos
Chips are among the most popular snacks out there. After all, who doesn't love to munch on crunchy potato chips by the handful? Unfortunately, this food is loaded with unhealthy fats, carbs, and sodium, all of which can be detrimental to your heart and your waistline.
The high sodium content is one major reason for concern. Consuming too much salt can lead to many health issues, especially when it comes to your heart. "Consuming salty snacks like potato chips, pretzels, and popcorn can lead to high blood pressure due to their high sodium content," Nanavati says. "Sodium causes the body to retain water, which puts extra strain on the blood vessels, ultimately leading to increased pressure in the blood." She warns that "high blood pressure is a significant risk factor for heart disease and stroke. Therefore, limiting the intake of salty snacks is crucial to maintain good health and prevent cardiovascular diseases."
Best seconds this, calling out Doritos, in particular. "They are often fried, made with inflammatory omega-6 oils, refined carbohydrates, and a combination of fat and carbs that cause oxidative stress in the body," she explains.
And while there are tons of fattening chips that should be avoided, she tells us that "Doritos are one of the worst types of chips to consume, regardless of flavor." As Best points out, "They are made with artificial colors and flavors along with refined carbs. This form of carb causes a rapid increase in glucose, which increases the body's fat-storing rate." Yikes! "When eating chips, if you must, it is best to opt for whole grain and baked options or to eat them pre portioned," she says.
If you're craving something savory but don't want to put your health at risk, there are plenty of healthier options to consider. Nanavati recommends unsalted nuts, roasted chickpeas, air-popped popcorn, and fruit and vegetable sticks.
4. Baked goods like cookies and cake
A tasty pastry can be difficult to resist. Many people keep a steady supply of Little Debbie snacks and delicious cookies like Oreos stocked in their pantry. But Nanavati stresses that consuming processed, sugary baked goods like these is one major faux pas if you want a healthier heart and a fitter body. It's no secret that sugar can lead to a plethora of adverse effects on your health.
"Sugary snacks like cookies, candy, and cake often contain calories but lack essential nutrients," she says. "Overindulging in sugary snacks can lead to weight gain, another risk factor for high blood pressure. Moreover, sugary snacks can cause sudden spikes in blood sugar levels, contributing to high blood pressure."
Luckily, there are a lot of healthy alternatives that can satisfy your sweet tooth without putting your health at risk. Nanavati suggests fresh fruit, yogurt with berries, and dark chocolate, which offers some great health benefits. Yum!
5. Breakfast cereal
Cereal is another common pantry staple in many households. Not only does it make for a convenient, quick breakfast, but it's also an easy and delicious snack to eat straight out of the box. But just like baked goods and other sweet treats, breakfast cereal is typically loaded with sugar, and offers very few nutritional benefits. All of this can pose a significant risk to your heart health and your weight loss goals.
"Cereals are often very high in sugar and low in fiber, which means they pass through your digestive system quickly. Fiber keeps you feeling fuller for longer, which helps control your food intake and prevent weight gain. It also causes slower digestion which means a slower release of energy into your bloodstream throughout the day. Even brands like Special K and Life, which are heavily marketed as weight loss friendly cereals, have the same low amount of fiber found in the common sugary brands like Frosted Flakes," Moody notes. And don't forget how sugar can affect your heart; as mentioned above, blood sugar spikes can lead to higher blood pressure and an increased risk of heart disease.
If you can't give up on cereal altogether, opt for healthier, high-fiber options.
6. Bagels
Bagels are undeniably one of the most delicious breakfast foods around. Unfortunately, they're also one of the least healthy breakfast foods around. Not only are they packed with refined carbs, but Feder points out that they're also surprisingly high in sodium, making them a poor choice for your heart health.
"Bagels may seem like a safe bet when it comes to your blood pressure but they are actually usually quite high in sodium," he says. "One bagel can set you back 400-800mg of sodium depending on the type and size. This can contribute to increases in blood pressure which can damage your blood vessels over time and lead to heart disease."
It's best to stick to complex carbs and healthy bread options instead.
